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HERMESCLEVELAND.COM<br />
INSIDE: QUICK READS<br />
EVENT<br />
GUIDE<br />
EVERY RUN<br />
IS A FRESH<br />
BEGINNING<br />
QUICK READS:<br />
ENERGY GELS: HOW THEY CAN HELP<br />
YOU FUEL A LONG WORKOUT<br />
HOW TO PICK A RUNNING SHOE<br />
ATHLETES: WHAT TO DO WHEN YOU GET HURT<br />
RUN SMART: PERFECT YOUR RUNNING STYLE<br />
TO AVOID INJURY AND IMPROVE YOUR TIME
2425 WEST 11TH ST.<br />
CLEVELAND, OH 44113<br />
216.623.9933<br />
<strong>2021</strong> HERMES<br />
SPORTS & EVENTS<br />
SPONSORS AND RACES:<br />
CLEVELAND CLINIC<br />
SPORTS MEDICINE<br />
MOMS ROCK<br />
THE BARRE CODE,<br />
WESTLAKE<br />
PARAGON HEALTH<br />
AND FITNESS<br />
RACE FOR THE BLUE<br />
NOVACARE REHABILITATION<br />
CROCKER BARK<br />
DATEFIT<br />
FULL MOON TRAIL SERIES<br />
NOOMA<br />
PARMA RUN<br />
FOR THE PIEROGIES<br />
CLEVELAND PERFORMANCE<br />
CHIROPRACTIC<br />
PARROT HEAD RUN<br />
WEEVIEWS<br />
HOFBRAUHAUS<br />
HALF MARATHON,<br />
10K & 5K<br />
WESTSIDE<br />
CATHOLIC CENTER<br />
PANCAKE RUN<br />
BALANCE FOOT & ANKLE<br />
WELLNESS CENTER<br />
AMAZING AKA VIRTUAL 5K<br />
RIVER RUN<br />
HALF MARATHON<br />
LOVE A NURSE RUN<br />
NEXT LEVEL THERAPY<br />
MONSTER MUTT DASH<br />
8TH ANNUAL VET DAY 5K<br />
40TH ANNUAL CLEVELAND<br />
TURKEY TROT<br />
PIGSKIN CLASSIC<br />
21ST ANNUAL<br />
REINDEER RUN<br />
SANTAS IN TREMONT<br />
3<br />
4<br />
5<br />
7<br />
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<strong>34</strong><br />
06<br />
QUICK READS:<br />
ENERGY GELS: HOW THEY CAN HELP<br />
YOU FUEL A LONG WORKOUT<br />
Expert advice to help you get the most from<br />
your training time<br />
12<br />
QUICK READS:<br />
HOW TO PICK A RUNNING SHOE<br />
Tips for finding your perfect running shoe<br />
20<br />
QUICK READS:<br />
ATHLETES: WHAT TO DO<br />
WHEN YOU GET HURT<br />
Sports medicine physicians can<br />
get you back on track<br />
27<br />
QUICK READS:<br />
RUN SMART: PERFECT YOUR<br />
RUNNING STYLE TO AVOID INJURY<br />
AND IMPROVE YOUR TIME
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
Each small<br />
isometric<br />
movement targets<br />
the muscles that<br />
don’t get attention<br />
in other workouts.<br />
The Benefits of<br />
Deep muscle<br />
stretching<br />
increases flexibility<br />
and helps your<br />
muscles work<br />
harder.<br />
Throughout a<br />
Barre class, you’ll<br />
target every<br />
muscle group for<br />
an effective fullbody<br />
workout.<br />
With constantly<br />
changing routines<br />
and playlists, you’ll<br />
get a different<br />
workout every<br />
single time.<br />
Barre is low impact<br />
on your joints,<br />
making it a great<br />
compliment to<br />
other high impact<br />
routines.<br />
Get 3 FREE classes!<br />
Head to our website or use the QR code below<br />
Barre | Bootcamp | Brawl<br />
26480 Detroit Road, Westlake, OH | (440) 385-7505 | www.thebarrecode.com
Energy gels: How they can help you<br />
fuel a long workout.<br />
Expert advice to help you get the most from your training time.<br />
If you’re a long-distance runner, cyclist<br />
or any kind of endurance athlete, you<br />
may have heard about energy gels or<br />
have considered adding them to your<br />
nutrition strategy.<br />
But what are these products and<br />
what’s the best way to use them?<br />
Dietitian Katherine Patton, MEd, RD,<br />
CSSD, LD explains.<br />
Q: What are energy gels?<br />
A: Energy gels are carbohydrate-rich<br />
gels that provide energy for exercise.<br />
They’re for use by adults and are made<br />
from a blend of sugars, most often<br />
maltodextrin and fructose.<br />
Most energy gels come in 1-ounce or<br />
1.5-ounce packets, which makes them<br />
convenient to consume during a longdistance<br />
event. Most energy gels have<br />
no fat, fiber or protein – so your body<br />
digests them quickly.<br />
Q: Why use energy gels?<br />
A: Runners, swimmers, cyclists or<br />
anyone who exercises for more than<br />
60 minutes needs to adequately fuel<br />
their body for the best workout. This is<br />
important because while you exercise,<br />
your body draws on carbohydrates<br />
stored in your muscles. However, the<br />
available amount is limited.<br />
Research shows consuming<br />
carbohydrates during exercise that<br />
lasts longer than an hour improves<br />
metabolic response and athletic<br />
performance and prevents glycogen<br />
depletion.<br />
The American College of Sports<br />
Medicine recommends consuming 30<br />
grams to 60 grams of carbohydrates<br />
per hour of exercise. Most energy<br />
gels pack 23 grams to 27 grams<br />
of carbohydrates while an 8-ounce<br />
sports drink only provides 14 grams of<br />
carbohydrates.<br />
Energy gels are simple to consume,<br />
not filling and easily digestible. Using<br />
gels can help you maintain your energy<br />
level and prevent fatigue during intense<br />
or prolonged periods of exercise.<br />
Q: What precautions do I need to take<br />
with energy gels?<br />
A: Energy gels contain a concentrated<br />
amount of sugar, so taking them too<br />
quickly could cause an upset stomach.<br />
To prevent this, wash down your<br />
energy gel with sips of water.<br />
Though energy gels provide needed<br />
fuel, remember that what works for<br />
one athlete might not work for another.<br />
Each runner absorbs and processes<br />
carbohydrates at a different rate. One<br />
person might feel the effect within<br />
three minutes, while others might take<br />
up to 15 minutes.<br />
Also keep in mind that if you’re<br />
an endurance athlete training for<br />
competition, you need to devise a<br />
fueling strategy and incorporate it into<br />
your training regimen before race day.<br />
So eat gels while you’re training and<br />
consume them at intervals similar to<br />
your plans for the race. Your body will<br />
learn to keep the digestive track active<br />
while you’re running and you’ll digest<br />
the gels more readily.<br />
Plan a fueling strategy and practice<br />
it during long training sessions to<br />
determine what works best for you. Good<br />
training, proper fueling and adequate<br />
hydration provides the foundation for<br />
achieving your personal best.<br />
For more information about Cleveland<br />
Clinic Sports Medicine visit<br />
ClevelandClinic.org/SportsMedicine or<br />
call 1.877.440.TEAM.<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.
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ENJOY A 5K RUN<br />
OR 1 MILE WALK<br />
AND HELP SUPPORT<br />
OUR LOCAL<br />
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Proceeds benefi t Western Suburbs Police Department Lodge 25<br />
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Participants<br />
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Post-race refreshments<br />
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SaturDAY, MAY 15, <strong>2021</strong><br />
FOR MORE INFORMATION CALL 216.623.9933 OR VISIT HERMESCLEVELAND.COM
Tired of Running Through Pain?<br />
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How to pick a running shoe.<br />
Tips for finding your perfect running shoe.<br />
As a runner, a good shoe can make or<br />
break you.<br />
The best method to avoid injury<br />
is prevention, and one of the best<br />
prevention techniques is investing in a<br />
good running shoe that is specific to you.<br />
Pick your running shoe poorly and you<br />
could end up with shin splints, back<br />
pain, blisters, Achilles tendon problems<br />
or toenail issues. Wearing the correct<br />
shoe is one way runners can safeguard<br />
themselves from injury and other weird<br />
issues.<br />
Michele Dierkes, PT, DPT, ATC, offers<br />
advice when it comes to finding your<br />
perfect running shoe.<br />
What makes a good running shoe?<br />
There are three specific types of running<br />
shoes: cushion, stability/neutral and<br />
motion control. Before starting a running<br />
program, be sure you have the right<br />
shoe to get the job done. You should buy<br />
shoes that are appropriate for your foot<br />
type and training intensity. Determine<br />
if it makes sense for you to invest in a<br />
running shoe or a walking shoe.<br />
Once the right shoe is selected, it’s<br />
important to maintain and take good<br />
care of it, especially if you’re covering<br />
lots of miles. It’s also important to be<br />
aware of the replacement guidelines<br />
and the life of the shoe.<br />
Your first stop when picking out<br />
running shoes<br />
The best thing you can do as a runner<br />
and before you invest in running shoes<br />
is to get a gait analysis done, which<br />
is a simple running test that evaluates<br />
your running mechanics and form.<br />
A physical therapist or exercise<br />
physiologist can perform the gait<br />
analysis and will determine the<br />
variables that contribute to your foot<br />
type and guide you in selecting the<br />
best shoe for you. A gait analysis<br />
also allows the expert to see other<br />
variables that can help keep you injuryfree.<br />
Many running stores usually<br />
provide some form of gait analysis or<br />
evaluation as well.<br />
Consider the midsole of the shoe<br />
Shoes have several components, so<br />
it’s a good idea to be aware of their<br />
functions and what they are designed<br />
to do.<br />
The component that controls and gives<br />
the foot support is called the midsole.<br />
This is the part of the shoe sandwiched<br />
between the part that touches the<br />
ground, called the outsole and the part<br />
of the shoe in which the sock liner<br />
rests, called the insole.<br />
…it’s recommended<br />
to replace your<br />
running shoes every<br />
400 miles to 600<br />
miles or about every<br />
six months. Running<br />
shoes also lose 30 to<br />
50% of their shock<br />
absorption after about<br />
250 miles of use.<br />
The midsole serves as the external<br />
shock absorption system, which can<br />
protect your body from the impact and<br />
stress of running.<br />
Different brands of running shoes have<br />
different kinds of midsoles. A midsole<br />
can be made from:<br />
• Polyurethane foam.<br />
• Air units.<br />
• Gel units.<br />
• Ethyl vinyl acetate (EVA).<br />
A midsole made primarily of EVA<br />
generally is light and compressible.<br />
Midsoles made of polyurethane are<br />
denser, heavier and more durable than<br />
those made of EVA.<br />
Each material has unique properties<br />
and can react differently in various<br />
climates. For instance, polyurethane<br />
and air units were found to remain<br />
firmer in hot temperatures than EVA<br />
and gel units. So if you know you’ll<br />
be running a lot when it’s hot out,<br />
consider the midsole material.<br />
The stiffer and firmer the midsole, the<br />
more control the shoe will give your<br />
foot. You can use your thumbnail to<br />
push on the midsole to determine the<br />
firmness along the inside of shoe.<br />
Soft or firm midsole?<br />
The type of midsole that is right for you<br />
depends on the mechanics of your foot<br />
throughout the running cycle. Pronation<br />
of the foot occurs after the foot hits the<br />
ground. Pronation is our bodies’ ability<br />
to absorb ground reaction forces. It is<br />
a natural movement of the foot that<br />
occurs differently in each person. A<br />
runner who over-pronates usually<br />
has a low arch. A runner who underpronates,<br />
or supinates, usually has a<br />
higher foot arch.<br />
Generally, if you have high arches,<br />
you should run in cushion-type shoes,<br />
which have a softer midsole. Higharch<br />
runners are prone to bony type<br />
injuries like stress fractures due to<br />
higher loading rates from inadequate<br />
foot pronation. Cushioned shoes allow<br />
the foot to pronate, or turn, so your<br />
body can absorb the shock of your feet<br />
hitting the ground.<br />
If you have low arches, you should run<br />
in stability or motion-control type shoes<br />
with firmer midsoles that control the<br />
amount of pronation. Low-arch runners<br />
generally are prone to overuse soft<br />
tissue injuries like tendinopathy due to<br />
excessive foot pronation.<br />
No two feet are alike. Generalizations<br />
about arch height can be made, but<br />
they are not hard and fast rules. For<br />
example, a runner can have a low<br />
arch, but still need a cushion shoe.<br />
Several variables contribute to<br />
pronation of our feet and may affect<br />
the type of shoe needed. For instance,
weakness of the hip muscles can cause<br />
more foot pronation.<br />
All of these considerations and<br />
individual factors are just more reasons<br />
to seek the help of a professional first.<br />
How to get a proper shoe fit<br />
Dierkes offers these tips when<br />
shopping for running shoes:<br />
• Get sized in the evening, because<br />
your feet are longer at the end of the<br />
day.<br />
• Wear running socks when trying on<br />
shoes to ensure proper fit.<br />
• Bring your prescribed orthotics.<br />
• Allow a half-inch between your<br />
longest toe and the end of the shoe.<br />
• Take a test run in store before<br />
purchasing.<br />
How to make your running shoes last<br />
Taking good care of your running shoes<br />
will help their longevity and decrease<br />
your risk of injury. Consider the<br />
following when it comes to getting the<br />
most out of your shoes:<br />
• Wear running shoes only for running.<br />
Wearing them to play other sports<br />
can break down the motion control<br />
and cushioning properties.<br />
• Don’t kick off shoes without untying<br />
them. This will destroy the heel of<br />
the shoe.<br />
• Avoid running in wet shoes. A wet<br />
midsole has 40 to 50% less shockabsorption<br />
capability.<br />
• Allow shoes 24 hours to restore<br />
absorption capabilities after running.<br />
The midsole needs time to restore its<br />
shape after wear and tear.<br />
• Alternate running shoes if you run<br />
every day.<br />
How often should you replace your<br />
running shoes?<br />
According to some research, there’s a<br />
strong link between not changing your<br />
running shoes and injuries. So the more<br />
you run and wear them out, the more<br />
likely it is that you’ll develop an injury.<br />
For this reason it’s recommended to<br />
replace your running shoes every 400<br />
miles to 600 miles or about every six<br />
months. Running shoes also lose 30<br />
to 50% of their shock absorption after<br />
about 250 miles of use.<br />
Typically, the midsole of a shoe<br />
will break down before the outsole,<br />
because midsoles are made of less<br />
durable materials than the outsoles. So<br />
if the midsole begins to look cracked<br />
or display wrinkles then it’s time to get<br />
a new pair – but who doesn’t love a<br />
sleek new pair of running shoes?<br />
For more information about Cleveland<br />
Clinic Sports Medicine visit<br />
ClevelandClinic.org/SportsMedicine or<br />
call 1.877.440.TEAM.<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.
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-<strong>34</strong>, 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
Athletes: What to do when you get hurt.<br />
Sports medicine physicians can get you back on track<br />
Whether you’re a weekend warrior,<br />
competitive athlete, regular recreational<br />
exerciser or simply an active individual,<br />
you know a nagging tendonitis or skin<br />
infection can halt you in your tracks.<br />
That’s where sports medicine<br />
physicians step in.<br />
“If an injury or illness gets in the way<br />
of your performance or being active,<br />
we develop a plan to quickly and safely<br />
get you back on track,” says sports<br />
medicine physician Marie Schaefer, MD.<br />
Instead of toughing it out, a sports<br />
medicine physician can get you back to an<br />
active lifestyle. Read on to find out how.<br />
Physicians for active people<br />
and athletes<br />
More than 90% of all sports injuries<br />
don’t require surgery. Medical sports<br />
medicine physicians work alongside<br />
orthopaedic sports medicine physicians<br />
and other specialists – in the office and<br />
on the sidelines, from high school to<br />
professional level teams – to diagnose<br />
and manage acute and chronic<br />
musculoskeletal problems such as:<br />
• Acute injuries: Sprains, strains,<br />
fractures of the knee, hand, finger,<br />
shoulder or back injuries.<br />
• Overuse injuries: Tendonitis or<br />
stress fractures.<br />
Additionally, Dr. Schaefer says sports<br />
medicine physicians are trained to treat<br />
non-musculoskeletal aspects of sports<br />
medicine such as:<br />
• Concussion: They can provide a<br />
comprehensive evaluation and<br />
management of symptoms through a<br />
multidisciplinary approach.<br />
• Chronic or acute illnesses affecting<br />
athletes: Sports medicine physicians<br />
can help treat acute illnesses<br />
that can derail your training,<br />
such as mononucleosis, asthma,<br />
hypertension, and diabetes.<br />
Sports medicine physicians can also<br />
guide patients in decisions regarding<br />
nutrition information (including<br />
supplements), ergogenic aids and<br />
performance issues. They can also<br />
recommend exercise prescriptions if<br />
you want to increase your fitness levels,<br />
prevent injury during a sport or fitness<br />
program or help with return-to-play<br />
decisions if you’re sick or injured.<br />
Finally, Dr. Schaefer says your<br />
sports medicine physician can make<br />
recommendations on safe strength<br />
training and conditioning exercises, and<br />
ways you can embrace a healthy lifestyle.<br />
Sports medicine physicians:<br />
Not just for competitive athletes<br />
Dr. Schaefer says sports medicine<br />
physicians won’t just treat your<br />
symptoms. They’ll look into the cause of<br />
your symptoms, too.<br />
“We look at why your injury or problem<br />
occurred and determine how best to<br />
treat it,” Dr. Schaefer says. “And we<br />
help prevent recurrences by addressing<br />
the condition or ailment that played a<br />
role in your injury in the first place.”<br />
If you need further care, your sports<br />
medicine physician will guide you and<br />
expedite your referral to a surgeon,<br />
musculoskeletal radiologist, physical<br />
therapist, sports dietitian or sports<br />
psychologist.<br />
Trained in two fields<br />
Sports medicine physicians are first<br />
trained and board-certified in one of the<br />
following specialties:<br />
• Family medicine.<br />
• Physical medicine and rehabilitation.<br />
• Pediatrics.<br />
• Internal medicine.<br />
• Emergency medicine.<br />
They also complete one or two years’<br />
training through a fellowship in sports<br />
medicine, a field dedicated to the<br />
comprehensive care of athletes and<br />
active individuals.<br />
How do sports medicine physicians<br />
treat injuries?<br />
“Sports medicine physicians treat the<br />
whole person,” Dr. Schaefer says,<br />
including providing education, tips on<br />
prevention and treating injuries as well<br />
as information on non-surgical treatment<br />
options and ongoing care. “They’re<br />
able to evaluate and manage multiple<br />
conditions in the same active person or<br />
athlete to provide a lifetime of care.”<br />
Sports medicine physicians utilize<br />
additional tools to treat musculoskeletal<br />
issues including the following<br />
procedures:<br />
• Corticosteroid injections and<br />
viscosupplementation.<br />
• Orthobiologics including plateletrich<br />
plasma (PRP) injections. (PRP)<br />
injections and stem cell injections.<br />
• Ultrasound evaluation and<br />
ultrasound-guided injections.<br />
• Shock wave therapy.<br />
• Chronic exertional compartment<br />
pressure testing.<br />
• Percutaneous tenotomy (Tenex or<br />
TenJet).<br />
So whether you’re a recreational athlete,<br />
a pro, or someone who wants to become<br />
active, a sports medicine physician can<br />
help you become – and stay – active in<br />
the activity or sport you love.<br />
For more information about Cleveland<br />
Clinic Sports Medicine visit<br />
ClevelandClinic.org/SportsMedicine or<br />
call 1.877.440.TEAM.<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.
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
Run Smart: Perfect your running style<br />
to avoid injury and improve your time.<br />
The latest shoes, moisture-wicking<br />
clothing and watches to track your<br />
times and body stats are what we use<br />
to optimize our walking or running<br />
performance. Even with the most<br />
high-tech gear, a person’s gait – or<br />
their unique way of moving their body<br />
forward – can make them walk or run in<br />
a way that isn’t quite ideal.<br />
Turning your foot inward when you run,<br />
taking super short strides or wide arm<br />
movements can drain you of precious<br />
energy. If your running or walking form<br />
isn’t correct, repeating these motions<br />
over and over again could lead to injury.<br />
Incorrect form might also hold you back<br />
from becoming faster or more efficient.<br />
“A gait analysis is a beneficial tool<br />
to assess your body mechanics and<br />
solve any biomechanical problems<br />
to help improve your dexterity and<br />
performance,” says Christopher<br />
Travers, MS, an exercise physiologist at<br />
Cleveland Clinic. “A gait analysis can<br />
also help determine the cause of an old<br />
injury and provide recommendations to<br />
prevent further injury.”<br />
Run Smart, a Cleveland Clinic program,<br />
is designed for runners and walkers of<br />
any age, level or distance who want to<br />
get an individualized examination of<br />
their biomechanics, foot type and foot<br />
wear, and strength and flexibility in<br />
order to improve their running efficiency<br />
and promote injury reduction.<br />
“Run Smart begins with a one-on-one<br />
comprehensive evaluation, including<br />
a gait analysis, in order to get the full<br />
picture of what is happening so we can<br />
treat the root issue,” says Travers.<br />
During a Run Smart gait analysis,<br />
a physical therapist will assess a<br />
number of aspects of a runner’s gait<br />
and body mechanics through tests,<br />
direct observation and video analysis.<br />
The goal is to help you make changes<br />
to improve your efficiency. Doing this<br />
will help determine the cause of any<br />
existing injuries while also preventing<br />
future ones.<br />
The Run Smart analysis reviews your<br />
personal:<br />
• Running history<br />
• Training goals<br />
• Foot placement<br />
• Shoe wear<br />
• Strength and flexibility<br />
• Heel strike<br />
• Arm swing<br />
• Hip, knee and foot mechanics<br />
Body composition and VO2 Max<br />
exercise testing can also be done during<br />
the evaluation.<br />
After a full assessment, you’ll learn<br />
what personal body mechanics issues<br />
you might have, receive strengthening<br />
and stretching exercises, get detailed<br />
recommendations about your running<br />
technique and advice on proper shoe<br />
selection. All of this will lower your<br />
chance of injury and help you become<br />
a better runner or walker.<br />
“Casual joggers, power walkers<br />
and serious marathoners can all<br />
benefit from a gait analysis. It can<br />
enable you to run smarter, not harder,”<br />
says Travers.<br />
To schedule a Run Smart appointment<br />
or for more information, call<br />
877.440.TEAM or visit<br />
ClevelandClinic.org/RunSmart.<br />
Cleveland Clinic Run Smart Program Locations<br />
East<br />
• Administrative Campus<br />
Beachwood<br />
• Solon Family Health Center<br />
• Willoughby Hills Family<br />
Health Center<br />
West<br />
• Westlake Medical Campus<br />
• Avon Lake Family<br />
Health Center<br />
South<br />
• Strongsville Family Health and<br />
Surgery Center<br />
• Twinsburg Family Health and<br />
Surgery Center<br />
• Brunswick Family Health Center<br />
Central<br />
• Main Campus<br />
• Sports Health Center (Garfield Heights)<br />
• Independence Family Health Center
TAKE YOUR HEALTH<br />
to the Next Level!<br />
MEET OUR THERAPISTS:<br />
Lisa, Lisa Loveless, OTR/L<br />
Pelvic Floor Health Specialist<br />
Gina Croft, PT, DPT<br />
Pain Management/Movement Specialist<br />
FEMALE/MALE PELVIC FLOOR HEALTH<br />
PRE & POSTNATAL CARE<br />
INCONTINENCE TRAINING<br />
PELVIC PAIN<br />
DIASTASIS RECTI<br />
OUR SPECIALTIES INCLUDE:<br />
PROSTATE PREHAB/REHAB<br />
PROLAPSE<br />
MUSCULOSKELETAL DISORDERS<br />
PAIN MANAGEMENT<br />
MYOFASCIAL RELEASE<br />
DRY NEEDLING<br />
SPORTS INJURY RECOVERY<br />
SPORTS INJURY PREVENTION<br />
CRANIAL SACRAL THERAPY<br />
AND MORE...<br />
HERMES
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.
2017_TurkeyTrot-OTF_logo.pdf 1 8/16/17 9:04 PM<br />
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