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HERMESCLEVELAND.COM<br />

INSIDE: QUICK READS<br />

EVENT<br />

GUIDE<br />

QUICK READS:<br />

HIP AND THIGH PAIN?<br />

HERE’S WHAT TO DO<br />

FOR BURSITIS.<br />

ATTENTION RUNNERS:<br />

5 TIPS TO PREVENT<br />

BLACK TOENAILS<br />

AND KEEP YOUR<br />

TOENAILS HEALTHY.<br />

EVERY RUN<br />

HOW TO MONITOR<br />

YOUR HEART RATE<br />

ZONE TO GET THE<br />

MOST BENEFIT FROM<br />

YOUR WORKOUT.<br />

THE BEST WAYS<br />

TO FUEL YOUR<br />

WORKOUTS MIGHT<br />

SURPRISE YOU.<br />

IS A FRESH<br />

BEGINNING


2425 WEST 11TH ST.<br />

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 />

MONSTER MUTT DASH<br />

BELIEVE IN HOME<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 />

8<br />

9<br />

10<br />

11<br />

13<br />

14<br />

15<br />

16<br />

17<br />

18<br />

20<br />

21<br />

22<br />

23<br />

24<br />

25<br />

28<br />

29<br />

30<br />

31<br />

32<br />

33<br />

34<br />

Hip and Thigh Pain?<br />

Here’s What Black, to loose Do or missing for toenails can Bursitis<br />

Gardening, jogging, tennis especially or those golf who may are training trigger for painful inflammation<br />

marathons or highly competitive runners<br />

06<br />

training at high intensity.<br />

Do you tend to bump the car door shut<br />

with your hip? If so, don’t be surprised if But what causes the toenail to turn black<br />

your bursa complains.<br />

in the first place and can you prevent it?<br />

Bursae are small sacs of fluid cushioning Cleveland Clinic podiatrist Georgeanne<br />

your bones, tendons and muscles<br />

Botek, DPM, explains.<br />

near joints. Acute injury, overuse or<br />

“Your toenails can take quite a beating<br />

degenerative arthritis in your hip or back<br />

as you’re pounding the pavement,”<br />

can lead to a common condition known as<br />

says Dr. Botek. “Damage occurs when<br />

bursitis.<br />

your toenail repeatedly and forcefully<br />

This painful inflammation of the bursa and makes contact with the front or side of<br />

surrounding tissue commonly targets your your shoe. Basically, the black or dark<br />

hip and its many bursae. Typically, the color your see under your toenail is just<br />

QUICK READS: bursae cushioning the outward portion of bruising or blood.”<br />

your upper thigh bone are affected.<br />

HIP AND THIGH PAIN?<br />

Odds are good that you do something that<br />

HERE’S WHAT puts TO you DO at risk FOR of developing BURSITIS bursitis.<br />

Gardening, jogging, tennis or golf may<br />

Gardening, raking, jogging, bicycling long<br />

distances, and playing tennis, golf or even<br />

trigger painful inflammation<br />

a musical instrument can increase your<br />

odds of developing bursitis.<br />

12<br />

Middle-aged and elderly women are<br />

especially prone to it, too. Ditto for<br />

people with very physical jobs, such as<br />

carpenters and house painters.<br />

The bottom line? “Trochanteric bursitis<br />

can affect anyone,” says rheumatologist<br />

Scott Burg, DO.<br />

What bursitis feels like<br />

Trochanteric bursitis brings warmth,<br />

swelling and pain to your outer thigh that<br />

can spread down to your knee. Walking<br />

intensifies the pain, limping is common<br />

and climbing steps can become difficult.<br />

QUICK READS: Tenderness on the side you’re lying on<br />

may interfere with sleep.<br />

ATTENTION RUNNERS: 5 TIPS TO<br />

PREVENT BLACK TOENAILS AND<br />

KEEP YOUR TOENAILS HEALTHY.<br />

“But everyone’s response to pain is<br />

unique,” notes Dr. Burg. “Some people<br />

feel minimal discomfort that annoys them,<br />

while others sense pain more intensely.<br />

That’s why some people don’t need much<br />

anesthetic when a tooth is pulled, while<br />

others need a truckload.”<br />

Attention runners: 5 Tips to pre<br />

toenails and keep your toenails<br />

be a common injury among runners,<br />

Usually black toenails aren’t very painful,<br />

but sometimes the trauma of your toes<br />

hitting your shoe can create pressure,<br />

which can lead to pain.<br />

Home treatment with rest, ice and<br />

anti-inflammatories can help. It’s also<br />

important to avoid any activities that<br />

cause pain, including excessive standing.<br />

When to seek help<br />

Most trochanteric bursitis resolves on its<br />

own after two weeks. If home treatment<br />

hasn’t relieved your discomfort after<br />

two weeks, it’s time to see a doctor. A<br />

specialist in orthopaedics, rheumatology<br />

or physical medicine and rehabilitation<br />

can help.<br />

Your doctor may ask you questions like:<br />

• Do you remember bumping your outer<br />

thigh or hip?<br />

• When did the pain begin?<br />

• Did you scrape your skin?<br />

• Did you get a fever?<br />

Sometimes, your doctor may recommend<br />

Blood blisters can also develop under<br />

the toenail secondary to the trauma<br />

and friction. Blood blisters that lift the<br />

nail plate up are often painful and an<br />

infection can develop if left untreated.<br />

“If the nail begins to lift, do not pull off<br />

the nail yourself as that can cause the<br />

nail bed to tear and scar,” says Dr. Botek.<br />

“Then you’ll have a deformed nail as the<br />

new nail grows in.”<br />

If too much blood collects under the nail,<br />

it may be necessary to have a podiatrist<br />

drain the blood, which can give you<br />

some relief from the pain.<br />

Some runners try to hide their black<br />

toenails with polish, but avoid the paint,<br />

Dr. Botek says. While polish can improve<br />

the appearance of your toenail, it also<br />

prevents the nail from breathing and isn’t<br />

healthy for long periods of time.<br />

physical therapy. If that doesn’t help, your<br />

provider may inject steroids into the bursa<br />

to relieve the inflammation.<br />

Injections aren’t for everyone<br />

“Injections can bring long-lasting and<br />

sometimes permanent relief,” says<br />

Dr. Burg. “But they won’t be effective if<br />

you keep doing the work or activity<br />

that caused your bursitis in the first<br />

place. You have to eliminate the source<br />

of the problem.”<br />

In the rare cases where trochanteric<br />

bursitis persists after 12 months<br />

of medical therapy, surgery can be<br />

considered.<br />

But chances are, with proper care,<br />

your bursa will stop complaining long<br />

before that.<br />

To schedule an appointment with a sports medicine specialist, please call<br />

This article was originally published on Health 877.440.TEAM Essentials from (8326). Cleveland Visit ClevelandClinic.org/Sportsmedicine to learn more.<br />

Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />

health.clevelandclinic.org.<br />

QUICK READS:<br />

HOW TO MONITOR YOUR HEART<br />

19The RATE ZONE TO GET THE MOST BENE- best ways to fuel your workouts<br />

FIT FROM YOUR WORKOUT.<br />

26<br />

QUICK READS:<br />

THE BEST WAYS TO FUEL YOUR<br />

WORKOUTS MIGHT SURPRISE YOU.<br />

The truth about protein shakes,<br />

plus what to eat.<br />

might surprise you.<br />

The truth about protein shakes, plus what to eat.<br />

Dr. B<br />

your<br />

1. Tr<br />

he<br />

fro<br />

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How to monitor your heart rate zo<br />

get the most benefit from your wo<br />

You finally committed to an exercise<br />

routine, and your heart rate is a key<br />

indicator of how intense your workout is.<br />

“Maintaining a certain heart rate for a<br />

prolonged period of time can help you<br />

burn more calories and fat while also<br />

improving your cardiovascular health,”<br />

explains exercise physiologist Chris<br />

Travers, MS, at Cleveland Clinic.<br />

What are exercise heart rate zones?<br />

Heart rate zones are a percentage of<br />

your maximum heart rate (heartbeats per<br />

minute).<br />

“The goal of heart rate zones is to help<br />

would if you were exercising at a higher<br />

intensity. You’re generally able to sustain<br />

this zone the longest amount of time.<br />

• Temperate zone: You’re exercising at<br />

60% to 70% of your max heart rate.<br />

Roughly 65% of the calories you burn<br />

are fat.<br />

• Aerobic zone: Working at 70% to 80%<br />

of your max heart rate puts you in the<br />

aerobic zone. About 45% of the calories<br />

you burn are fat. But you’re burning<br />

a higher number of overall calories<br />

compared to the other heart rate zones.<br />

You generally sustain this zone the<br />

shortest amount of time.<br />

Cons<br />

have<br />

does<br />

cont<br />

And<br />

whe<br />

the r<br />

mec<br />

How do I find my tar<br />

To find your target he<br />

first have to know you<br />

The simplest way to d<br />

subtract your age from<br />

is a general guideline<br />

rate. Then multiply th<br />

percentage listed in th<br />

zone you want to be i<br />

For example, a 40-ye<br />

max heart rate of 180<br />

(bpm). To exercise in<br />

zone, multiply 180 tim<br />

The target heart rate w<br />

to 108 for a low-inten


We keep athletes<br />

in the game.<br />

Trust Northeast Ohio’s most experienced<br />

sports medicine team and get a game plan<br />

for your best health.<br />

Visit ClevelandClinic.org/SportsMedicine


It’s Mother’s Day and<br />

a time to celebrate and<br />

support those special<br />

women in your life!<br />

SUNDAY, MAY 9, <strong>2021</strong><br />

•<br />

•<br />

5K - 9 : 0 0 A M<br />

RUN FOR YOUR MOM,<br />

BECAUSE YOU’RE A MOM,<br />

WANT TO BE A MOM, KNOW A MOM,<br />

MISS A MOM, LOVE A MOM!<br />

PARTICIPANTS RECEIVE:<br />

RACE T-SHIRT | FINISHER MEDAL | AWARDS<br />

CHIP TIMED RESULTS | FREE PHOTOS & MORE!<br />

STOLLERS WELCOME!<br />

MARKET SQUARE AT CROCKER PARK<br />

239 Market Street • Westlake, OH 44135<br />

VISIT HERMESCLEVELAND.COM FOR MORE INFORMATION


Hip and Thigh Pain?<br />

Here’s What to Do for Bursitis<br />

Gardening, jogging, tennis or golf may trigger painful inflammation<br />

Do you tend to bump the car door shut<br />

with your hip? If so, don’t be surprised if<br />

your bursa complains.<br />

Bursae are small sacs of fluid cushioning<br />

your bones, tendons and muscles<br />

near joints. Acute injury, overuse or<br />

degenerative arthritis in your hip or back<br />

can lead to a common condition known as<br />

bursitis.<br />

This painful inflammation of the bursa and<br />

surrounding tissue commonly targets your<br />

hip and its many bursae. Typically, the<br />

bursae cushioning the outward portion of<br />

your upper thigh bone are affected.<br />

Odds are good that you do something that<br />

puts you at risk of developing bursitis.<br />

Gardening, raking, jogging, bicycling long<br />

distances, and playing tennis, golf or even<br />

a musical instrument can increase your<br />

odds of developing bursitis.<br />

Middle-aged and elderly women are<br />

especially prone to it, too. Ditto for<br />

people with very physical jobs, such as<br />

carpenters and house painters.<br />

The bottom line? “Trochanteric bursitis<br />

can affect anyone,” says rheumatologist<br />

Scott Burg, DO.<br />

What bursitis feels like<br />

Trochanteric bursitis brings warmth,<br />

swelling and pain to your outer thigh that<br />

can spread down to your knee. Walking<br />

intensifies the pain, limping is common<br />

and climbing steps can become difficult.<br />

Tenderness on the side you’re lying on<br />

may interfere with sleep.<br />

“But everyone’s response to pain is<br />

unique,” notes Dr. Burg. “Some people<br />

feel minimal discomfort that annoys them,<br />

while others sense pain more intensely.<br />

That’s why some people don’t need much<br />

anesthetic when a tooth is pulled, while<br />

others need a truckload.”<br />

Home treatment with rest, ice and<br />

anti-inflammatories can help. It’s also<br />

important to avoid any activities that<br />

cause pain, including excessive standing.<br />

When to seek help<br />

Most trochanteric bursitis resolves on its<br />

own after two weeks. If home treatment<br />

hasn’t relieved your discomfort after<br />

two weeks, it’s time to see a doctor. A<br />

specialist in orthopaedics, rheumatology<br />

or physical medicine and rehabilitation<br />

can help.<br />

Your doctor may ask you questions like:<br />

• Do you remember bumping your outer<br />

thigh or hip?<br />

• When did the pain begin?<br />

• Did you scrape your skin?<br />

• Did you get a fever?<br />

Sometimes, your doctor may recommend<br />

physical therapy. If that doesn’t help, your<br />

provider may inject steroids into the bursa<br />

to relieve the inflammation.<br />

Injections aren’t for everyone<br />

“Injections can bring long-lasting and<br />

sometimes permanent relief,” says<br />

Dr. Burg. “But they won’t be effective if<br />

you keep doing the work or activity<br />

that caused your bursitis in the first<br />

place. You have to eliminate the source<br />

of the problem.”<br />

In the rare cases where trochanteric<br />

bursitis persists after 12 months<br />

of medical therapy, surgery can be<br />

considered.<br />

But chances are, with proper care,<br />

your bursa will stop complaining long<br />

before that.<br />

This article was originally published on Health Essentials from Cleveland<br />

Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />

health.clevelandclinic.org.


The most personal<br />

group training<br />

you've ever experienced.<br />

Start your free week: paragoncle.com


ENJOY A 5K RUN<br />

OR 1 MILE WALK<br />

AND HELP SUPPORT<br />

OUR LOCAL<br />

WESTSIDE POLICE<br />

OFFICERS!<br />

Proceeds benefi t Western Suburbs Police Department Lodge 25<br />

Serves members from Avon Lake, Bay Village, Fairview Park, Lakewood, Metro Parks,<br />

North Olmsted, North Ridgeville, Olmsted Falls, Olmsted Township, Rocky River,<br />

Westlake, State and Federal Agencies<br />

5K<br />

9 a.m.<br />

Participants<br />

receive:<br />

Custom race shirt<br />

Finisher medal<br />

Post-race refreshments<br />

Awards for overall winners<br />

SaturDAY, MAY 15, <strong>2021</strong><br />

FOR MORE INFORMATION CALL 216.623.9933 OR VISIT HERMESCLEVELAND.COM


Tired of Running Through Pain?<br />

Call Today for an Appointment, No Referral Needed!<br />

Northern Ohio Scheduling:<br />

833.845.3535<br />

717.980.2878 (f)<br />

NovaCareOhio@novacare.com<br />

novacare.com


Attention runners: 5 Tips to prevent black<br />

toenails and keep your toenails healthy.<br />

Black, loose or missing toenails can<br />

be a common injury among runners,<br />

especially those who are training for<br />

marathons or highly competitive runners<br />

training at high intensity.<br />

But what causes the toenail to turn black<br />

in the first place and can you prevent it?<br />

Cleveland Clinic podiatrist Georgeanne<br />

Botek, DPM, explains.<br />

“Your toenails can take quite a beating<br />

as you’re pounding the pavement,”<br />

says Dr. Botek. “Damage occurs when<br />

your toenail repeatedly and forcefully<br />

makes contact with the front or side of<br />

your shoe. Basically, the black or dark<br />

color your see under your toenail is just<br />

bruising or blood.”<br />

Usually black toenails aren’t very painful,<br />

but sometimes the trauma of your toes<br />

hitting your shoe can create pressure,<br />

which can lead to pain.<br />

Blood blisters can also develop under<br />

the toenail secondary to the trauma<br />

and friction. Blood blisters that lift the<br />

nail plate up are often painful and an<br />

infection can develop if left untreated.<br />

“If the nail begins to lift, do not pull off<br />

the nail yourself as that can cause the<br />

nail bed to tear and scar,” says Dr. Botek.<br />

“Then you’ll have a deformed nail as the<br />

new nail grows in.”<br />

If too much blood collects under the nail,<br />

it may be necessary to have a podiatrist<br />

drain the blood, which can give you<br />

some relief from the pain.<br />

Some runners try to hide their black<br />

toenails with polish, but avoid the paint,<br />

Dr. Botek says. While polish can improve<br />

the appearance of your toenail, it also<br />

prevents the nail from breathing and isn’t<br />

healthy for long periods of time.<br />

Dr. Botek shares 5 tips to help protect<br />

your toenails when running:<br />

1. Try silicone toe pads. They may<br />

help absorb some of the pressure<br />

from running.<br />

2. Find a running shoe that fits. When<br />

shopping for running shoes, visit a<br />

store that specializes in the sport to<br />

get a professional fitting. A good rule<br />

of thumb when buying running shoes<br />

is to make sure you have enough<br />

room in the toes, but not so much<br />

that your foot slides around in the<br />

shoe. Make sure your toes are not<br />

pinched at the top and consider how<br />

your socks fit with the shoe.<br />

3. Keep your toenails cut short.<br />

The less your toenail extends out,<br />

the less likely it will hit the top or<br />

side of your shoe when running. Be<br />

sure to cut your nails correctly to<br />

avoid ingrown toenails.<br />

4. Tie your laces properly. Adjusting the<br />

laces may help you get a better fit.<br />

5. Wear good socks. Preventing<br />

moisture whether it be from sweaty<br />

feet or the weather, socks matter and<br />

will reduce the shearing and friction<br />

and prevent the moisture that can<br />

damage your skin and nails.<br />

There are other non-running related<br />

causes for black-looking toenails.<br />

Fungal infection can thicken the nail<br />

and sometimes turn it very dark. A<br />

fungal infection can be treated with<br />

medications topically or orally.<br />

In very rare cases, a black spot under<br />

the nail can be a melanoma, or skin<br />

cancer.<br />

Consult your doctor or podiatrist if you<br />

have a dark spot under the nail that<br />

does not go away, or if you’re having<br />

continued pain.<br />

And runners, your toenails will heal<br />

when you ease up on your training and<br />

the repetitive trauma (aka your running<br />

mechanics) ends or changes.<br />

To schedule an appointment with a sports medicine specialist, please call<br />

877.440.TEAM (8326). Visit ClevelandClinic.org/Sportsmedicine to learn more.


HIT THE TRAIL AND ENJOY THE SCENERY<br />

WHILE CHALLENGING YOURSELF IN 4 RACES,<br />

EACH A DIFFERENT DISTANCE<br />

IN THE BEAUTIFUL CLEVELAND METROPARKS<br />

AND CUYAHOGA VALLEY NATIONAL PARK!<br />

WHAT YOU GET: TRAIL SERIES RACE SHIRT<br />

CUSTOM FINISHER MEDAL FOR COMPLETING ALL 4 RACES<br />

AWARDS FOR TOP FINISHERS IN EACH RACE<br />

CHIP TIMED RESULTS<br />

REGISTER FOR ALL 4 RACES - Ony $110 and receive $30 in Dick’s Sporting Goods Certificates!<br />

6/24/<strong>2021</strong><br />

@ 6:30PM<br />

2 MILE RUN<br />

South Mastick Picnic Area,<br />

Fairview Park, OH<br />

7/21/<strong>2021</strong><br />

@ 6:30PM<br />

3 MILE RUN<br />

Rocky River Reservation,<br />

North Olmsted, OH<br />

8/24/<strong>2021</strong><br />

@ 6:30PM<br />

4 MILE RUN<br />

Oak Grove Picnic Area,<br />

Brecksville Reservation,<br />

Brecksville, OH<br />

9/21/<strong>2021</strong><br />

@ 6PM<br />

5 MILE RUN<br />

Virginia Kendall,<br />

Cuyahoga Valley National Park,<br />

Peninsula, OH<br />

For information visit FULLMOONTRAILSERIES.COM or call 216.623.9933


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packed with recovery benefits.<br />

Flavorful and lightly carbonated, these drinks are packed with<br />

anti-inflammatory and immunity-boosting ingredients to get your muscles,<br />

joints, and body feeling right. It’s the upgrade to your daily bubbly drink.<br />

GET 25% OFF OUR NEW RECOVERY<br />

DRINK WITH CODE HERMES25<br />

Offer ends 9/30/21<br />

Visit www.drinknooma.com


10 th Annual Parma<br />

Run-Walk for Pierogies<br />

5K Run/Walk and 1 Mile Fun Walk<br />

Saturday, July 3, <strong>2021</strong> - 8:30 am<br />

Tri-C Western Campus - 11000 Pleasant Valley Road<br />

First 600 pre-registered are guaranteed a t-shirt, as<br />

well as a certificate for pierogies from Perla’s.<br />

Please follow us on Facebook and Twitter: @pierogie5k<br />

CHIP TIMED RACE!!<br />

5K Run Award Age Groups: Top overall male and female 11 and under, 12-14, 15-19, 20-24, 25-<br />

29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70 Over – Pierogie awards<br />

to top three male and female finishers in each division.<br />

Mail entries must be received by Wed., June 30. *Pre-Registration $25<br />

Make checks payable to: <strong>Hermes</strong> Sports & <strong>Event</strong>s *Day of Registration $30<br />

2425 W. 11 th Street Suite 2, Cleveland, OH 44113 *Ages 11 and Under: $15<br />

Register online at: www.hermescleveland.com On-Site Registration/Check-In:<br />

Online registration closes Friday, July 2 at 9:00 am. 7:00 am – 8:15 am<br />

Race Director: Parma City Council President Sean Brennan: 440-885-8091 pierogie5k@gmail.com<br />

Bring non-perishable food donations to benefit the CCC student foodbank for raffle entries.<br />

Proceeds benefit local charities. Sponsorship opportunities available!<br />

--------------------------------------------------------------------------------------------------------------<br />

Run/Walk for Pierogies<br />

First Name: _________________________________<br />

Last Name: _________________________________<br />

Race Day Age: ______; Gender: M F<br />

Date of Birth: ___________________<br />

Address: ___________________________________<br />

City: ______________________________________<br />

State and Zip: ______________________________<br />

Phone: ____________________________________<br />

E-Mail: ____________________________________<br />

Signature (Parent/Guardian, if under 18): ___________________________<br />

Shirt Size: YS YM YL S M L XL XXL XXXL Circle One: 5K Run, 5K Walk or 1 Mile Walk<br />

I hereby understand that upon my entry into the Pierogies 5K race/walk or 1 mile fun walk, I waive any and all claims for damages that I may have<br />

against University Hospitals, Cuyahoga Community College, Perla Pierogies, the City of Parma, the Parma Charitable Fund, <strong>Hermes</strong> Sports &<br />

<strong>Event</strong>s, promoters, sponsors or anyone involved in the production of this race, regarding any and all injuries suffered by me while running, traveling<br />

to and from, or participation in this event, for myself, my heirs and/or assignors. I also understand that refunds will not be available for entry fees.<br />

Due to COVID restrictions, we will not be serving food at the event this year.


KEEPS<br />

YOU<br />

RUNNING<br />

CLEVELAND PERFORMANCE CHIROPRACTIC<br />

utilizes evidence-based, patient-specific<br />

treatment to help you achieve and surpass<br />

your goals – whether you are recovering from<br />

an injury or looking for a way to take your<br />

performance to the next level.<br />

OUR PROGRESSIVE SPORTS MEDICINE<br />

TREATMENT FOR RUNNERS INCLUDES:<br />

A specialty in treating common<br />

running injuries such as tendonitis,<br />

runner’s knee, shin splints, and<br />

low back pain<br />

Strength training designed<br />

specifically for runners<br />

A customized plan based on your<br />

goals with a focus on modifications<br />

to keep you running<br />

Visit:<br />

CLEPERFORMANCECHIRO.COM/RUN<br />

and sign up to learn more and you’ll get<br />

a FREE dry needling session after your<br />

initial examination.


Scenic 5K Run<br />

& 1 Mile Walk<br />

Saturday, July 10, <strong>2021</strong> 9:00am<br />

Flats East Bank, Cleveland<br />

Proceeds benefit<br />

After Party hosted by<br />

our premier sponsor<br />

More info: www.hermescleveland.com or call 216-623-9933<br />

Facebook: @parrotheadrun • Instagram: @parrot_head_run


How to monitor your heart rate zone to<br />

get the most benefit from your workout.<br />

You finally committed to an exercise<br />

routine, and your heart rate is a key<br />

indicator of how intense your workout is.<br />

“Maintaining a certain heart rate for a<br />

prolonged period of time can help you<br />

burn more calories and fat while also<br />

improving your cardiovascular health,”<br />

explains exercise physiologist Chris<br />

Travers, MS, at Cleveland Clinic.<br />

What are exercise heart rate zones?<br />

Heart rate zones are a percentage of<br />

your maximum heart rate (heartbeats per<br />

minute).<br />

“The goal of heart rate zones is to help<br />

your body become efficient and effective<br />

during exercise, while also challenging you<br />

to improve your cardiovascular fitness,”<br />

says Travers.<br />

Exercise heart rate zones are the training<br />

levels based on your maximum heart rate.<br />

As you increase your pace, cadence and<br />

workload, you increase the demands on<br />

your heart.<br />

• Lower-intensity zone: You’re exercising<br />

at 50% to 60% of your max heart rate.<br />

At this point, 85% of the calories you<br />

burn are fat. The downside? You’re<br />

burning fewer calories overall than you<br />

would if you were exercising at a higher<br />

intensity. You’re generally able to sustain<br />

this zone the longest amount of time.<br />

• Temperate zone: You’re exercising at<br />

60% to 70% of your max heart rate.<br />

Roughly 65% of the calories you burn<br />

are fat.<br />

• Aerobic zone: Working at 70% to 80%<br />

of your max heart rate puts you in the<br />

aerobic zone. About 45% of the calories<br />

you burn are fat. But you’re burning<br />

a higher number of overall calories<br />

compared to the other heart rate zones.<br />

You generally sustain this zone the<br />

shortest amount of time.<br />

How do heart rates affect workouts?<br />

Heart rate zones let you know how hard<br />

your heart is working and what energy<br />

source you’re using — carbohydrates or<br />

fat. The higher your heart rate gets, the<br />

more you’re relying on glycogen from<br />

carbohydrates for fuel.<br />

You’ll burn fat at every exercise heart<br />

rate zone. If you’re just starting to<br />

exercise, aim for the lower-intensity heart<br />

rate zone. As you build stamina, push<br />

yourself into the next zone until you’re<br />

comfortably at the aerobic level. That’s<br />

your heart getting stronger.<br />

How do I find my target heart rate?<br />

To find your target heart rate zone, you<br />

first have to know your max heart rate.<br />

The simplest way to determine that is to<br />

subtract your age from 220. That number<br />

is a general guideline for your max heart<br />

rate. Then multiply that number times the<br />

percentage listed in the exercise heart rate<br />

zone you want to be in.<br />

For example, a 40-year-old woman has a<br />

max heart rate of 180 beats per minute<br />

(bpm). To exercise in the lower-intensity<br />

zone, multiply 180 times 50% or 60%.<br />

The target heart rate would range from 90<br />

to 108 for a low-intensity workout.<br />

Does the average person need to track<br />

their heart rate?<br />

“If you have heart disease, it’s important<br />

to learn target heart rates and monitor<br />

them as you exercise. For everyone else,<br />

the talk test works just fine,” says Travers.<br />

“Can you talk and carry on a conversation<br />

when you’re exercising? Then you’re in a<br />

heart-healthy, moderately easy zone. Don’t<br />

stress about the numbers.”<br />

What matters most is that you make an<br />

effort to move more. Any exercise, for any<br />

length of time, will improve fitness.<br />

To schedule an appointment with a sports medicine specialist, please call<br />

877.440.TEAM (8326). Visit ClevelandClinic.org/Sportsmedicine to learn more.


ONE OF THE MOST<br />

FUN AND FESTIVE RACES<br />

IN NORTHEAST OHIO!<br />

Put on your Lederhosen and Dirndls,<br />

grab your Bier Stein, and come run<br />

and prost with us on<br />

SUNDAY,<br />

AUGUST 8, <strong>2021</strong><br />

1550 CHESTER AVE.<br />

RUNNERS RECEIVE:<br />

Custom technical race shirt to all participants•Finisher medal<br />

Age group awards•One beer (21 & over only) and a brat!<br />

Live music•Fresh Hofbräu beer•Awesome After Party including:<br />

Contests, prizes, dancing, photos and more!<br />

VISIT HOFBRAUHALF.COM OR CALL 216.623.9933<br />

HALF MARATHON | 10K | 5K


16th Annual<br />

Pancake Run<br />

5k Run/1 Mile Walk thRough ohio city<br />

PResented by<br />

Registration Includes:<br />

•Chip-timed 5K, or 1 mile walk<br />

•Commemorative race shirt from GV Art & Design<br />

•Pancake breakfast<br />

Proceeds Benefit<br />

More information and registration info:<br />

www.wsccenter.org/pancakerun<br />

www.hermescleveland.com


SUNDAY, SEPTEMBER 12, <strong>2021</strong><br />

22 ND ANNUAL<br />

RUNNERS RECEIVE:<br />

Custom River Run Apparel • Custom Finishers Medal<br />

B-Tag Timing Results • Age Group Awards<br />

FREE Photographs • Post Race Food/Refreshments<br />

Visit RIVERRUNHALF.COM or call 216.623.9933 FOR MORE INFORMATION


All proceeds to benefit the Alice Flaherty Excellence in Nursing Scholarship Fund<br />

S U N D AY<br />

SEPTEMBER<br />

26TH<br />

<strong>2021</strong><br />

L O CAT I O N<br />

Cleveland Metroparks<br />

Edgewater Park<br />

Lakefront Reservation<br />

Cleveland Memorial Shoreway<br />

Cleveland, OH 44113<br />

DISTANCE:<br />

5K Run/Walk – 8:30am<br />

1 Mile Run/Walk – 8:30am<br />

WHAT YOU GET:<br />

• B-Tag Chip Timing<br />

• Custom T-shirt<br />

• Unique awards for<br />

Age Group Winners<br />

Start<br />

Time:<br />

• Post Race Food and<br />

Refreshments<br />

Packet Pick-Up and Race<br />

Day Registration:<br />

7:15am - 8:15am<br />

• Nurse Recognition<br />

for All Nurses<br />

Present<br />

• Door Prizes<br />

5K Run/Walk and<br />

1 Mile Walk:<br />

8:30am<br />

For more info:<br />

Web: www.hermescleveland.com<br />

Call: 216-623-9933<br />

Facebook: LoveANurseRun<br />

Twitter: @LoveANurseRun<br />

E-Mail: LoveANurseRun@gmail.com<br />

Presenting sponsor:<br />

• Giveaway Bags<br />

For MORE INFO:<br />

Web: www.hermescleveland.com<br />

Call: 216-623-9933<br />

Facebook: LoveANurseRun<br />

Twitter: @LoveANurseRun<br />

E-Mail: LoveANurseRun@gmail.com<br />

The Cleveland Clinic Stanley Shalom Zielony Institute for<br />

Nursing Excellence


The best ways to fuel your workouts<br />

might surprise you.<br />

The truth about protein shakes, plus what to eat.<br />

You’re committed to regular workouts,<br />

hitting your groove with daily cardio.<br />

Perhaps you’ve discovered the joy of<br />

rushing endorphins filling your brain after<br />

a morning run or Pilates has transformed<br />

your life. But to truly hit your fitness goals,<br />

it’s important to also reevaluate how you<br />

fuel your body — both before and after<br />

you exercise.<br />

Regardless of whether you want to burn<br />

fat or build muscle, you’ll need three<br />

things to help your muscles recover: good<br />

carbs, lean protein and plenty of water,<br />

says Kate Patton MEd, RD, LD, CSSD.<br />

1. Protein: Not all shakes are<br />

created equal<br />

When it comes to protein shakes, Patton<br />

says, “They’re portable and convenient to<br />

drink immediately after your workout, but<br />

be sure to choose a quality product.”<br />

The Food and Drug Administration does<br />

not test for the safety and efficacy of<br />

dietary supplements. Be sure to buy<br />

products that are third party certified,<br />

which means an outside company has<br />

tested the ingredients to ensure they<br />

match the label and that they do not<br />

contain banned substances or fillers.<br />

Also check to see how much added sugar<br />

it contains. Many store-bought shakes are<br />

loaded with sugar. The best kinds? They’re<br />

the ones you make at home from fresh<br />

ingredients and whole foods.<br />

“I recommend a homemade shake<br />

include a protein source (powder,<br />

milk, yogurt, kefir), fruit, vegetable,<br />

and healthy fat source (nuts, seeds,<br />

avocado),” says Patton.<br />

She says it’s okay to add some optional<br />

extras, but to make sure they include<br />

minimal added sweetness from honey/<br />

agave/maple syrup or other flavor<br />

enhancers like vanilla, cinnamon, ginger,<br />

or turmeric.<br />

But don’t limit yourself to shakes.<br />

“There are many protein-rich snacks like<br />

yogurt, cheese, nuts and even hummus,<br />

you can pack in your bag for postworkout,”<br />

says Patton.<br />

Other good, lean protein options include:<br />

• Fish.<br />

• Chicken.<br />

• Turkey.<br />

• Eggs.<br />

• Dairy.<br />

• Tofu.<br />

• Beans.<br />

• Nuts.<br />

• Seeds.<br />

2. Carbs: Here’s the truth<br />

Another misconception is that the best way<br />

to fuel your body is with protein. Carbs<br />

– specifically complex carbs (not simple<br />

carbs) – are found in fruits, veggies and<br />

grains, and they play an important role in<br />

helping your body recover post-workout.<br />

This article was originally published on Health Essentials from Cleveland<br />

Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />

health.clevelandclinic.org.


Exercise also naturally lowers blood sugar,<br />

and if it lowers too quickly or too low, you<br />

could become hypoglycemic. That’s why<br />

carbs are important to refuel and recover<br />

from a tough workout.<br />

“You need some carbs to prevent muscle<br />

breakdown,” says Patton.<br />

So, how do these carbs differ?<br />

Simple carbs: These carbs have one<br />

or two sugars in them. Think sweets:<br />

candy, sugar, cakes and cookies. These<br />

should be avoided when you’re trying to<br />

get fit except for special occasions or an<br />

indulgent treat.<br />

Complex carbs: As their name suggests,<br />

these carbs have three or more sugars in<br />

them and they’re important post-workout.<br />

“Your body needs complex carbs to rebuild<br />

glycogen stores that are important for<br />

recovery,” says Patton. Complex carbs also<br />

take longer to digest and aid in digestion<br />

because they often contain fiber.<br />

Some complex carb options:<br />

• Brown rice. • Sweet potatoes.<br />

• Whole-grain<br />

• Fruit.<br />

pasta.<br />

• Whole-wheat<br />

• Milk.<br />

bread or cereal. • Yogurt.<br />

3. Water: Not just for hydration<br />

You need plenty of water before, during<br />

and after your workout. One study found<br />

you perform your best when you consume<br />

between 400 to 600 ml of water preworkout.<br />

Not only that, researchers<br />

found athletes’ perceived effort remained<br />

lowest when water they consumed closely<br />

matched how much they lost through<br />

sweating. In other words, the more you<br />

drink, the easier your workout feels.<br />

Drinking water does so much more than<br />

put liquids back into your body after you<br />

sweat. Patton notes It also replenishes<br />

electrolytes, sodium and glucose when<br />

you exercise.<br />

But what’s more, water helps regulate<br />

your body temperature so you can cool<br />

down after that workout. It also helps<br />

ward off muscle cramps, removes toxins<br />

from your body and transports nutrients to<br />

parts of your body that need it most after<br />

expending so much energy.<br />

Should you eat before your workout?<br />

The short answer is, yes! But here’s why.<br />

Food is your body’s fuel just as gasoline<br />

is to your car. The comparison may be<br />

cliche, but it’s true. If you’re running on<br />

empty, you’re not likely to bang out a<br />

strong workout.<br />

“Before any workout, it’s best to consume<br />

some complex carbohydrates 2-4 hours<br />

before for sustained energy,” says Patton.<br />

She suggests eating a good balance of<br />

protein plus carbs for energy. Oatmeal or<br />

yogurt with fruit and nuts are two prime<br />

options.<br />

If exercising for less than 60 minutes, it is<br />

okay to exercise on an empty stomach in<br />

the morning, but don’t go all day without<br />

eating and then try to exercise.<br />

And how soon after you’re done working<br />

out should you eat?<br />

If you’re ravenous when you cross the<br />

finish line or do that last set of reps,<br />

there’s a good scientific basis for that.<br />

Eating within 30 to 60 minutes of your<br />

workout is critical to help with muscle<br />

repair. But keep in mind: Any postworkout<br />

meal should contain a mix of<br />

carbohydrates and protein.<br />

“Anyone whose goal is to build strength<br />

and muscle should eat a 2:1 ratio of<br />

carbohydrates to protein to ensure<br />

adequate muscle repair and recovery,”<br />

says Patton. “If you’re a high endurance<br />

athlete, we typically recommend a 4:1<br />

ration of carbohydrates to protein.”<br />

More of a casual exerciser or age 50+? A<br />

good ratio is 3:1.<br />

Daily meal plan ideas<br />

As you begin to make healthy changes to<br />

your lifestyle, you may be baffled by how<br />

to approach meal-planning. After all, even<br />

good-for-you changes are sometimes a bit<br />

unfathomable.<br />

Breakfast – “Aim to eat enough protein,<br />

such as eggs and whole-grain bread,”<br />

says Patton. “Another option is Greek<br />

yogurt with bran cereal and fruit on top,<br />

or toast with peanut butter or nut butter<br />

and banana. Or try a fruit smoothie,” says<br />

Patton.<br />

Lunch – At mid-day, include a protein<br />

source, a few more carbs and vegetables.<br />

For example, you may want to try a piece<br />

of chicken or tuna with cucumbers and<br />

peppers on the side, along with some<br />

fruit. Including some good fats into your<br />

lunch will help carry you through until<br />

dinner time.<br />

Snacks – Finally, before you hit the gym<br />

or head outside for a run, grab something<br />

with complex carbs, like an apple.<br />

Dinner – A lean protein source, like<br />

salmon, which is packed with omega-3<br />

fatty acids, coupled with additional good<br />

carbs, such as quinoa or sweet potato<br />

and a salad should carry you through until<br />

bedtime.<br />

Remember: Healthy food choices don’t<br />

have to be bland or tasteless. Looking at<br />

food as fuel for your most important asset<br />

– your body – will help guide you toward<br />

making healthy choices. And, as always,<br />

be sure to consult with your doctor before<br />

starting any exercise program.<br />

This article was originally published on Health Essentials from Cleveland<br />

Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />

health.clevelandclinic.org.


with us!<br />

Celebrate<br />

help change<br />

Proceeds<br />

and improve<br />

lives<br />

through the<br />

communities<br />

of affordable &<br />

power<br />

housing.<br />

stable<br />

benefits<br />

Participant<br />

t-shirt, water<br />

include<br />

& medals for the<br />

bottle<br />

three runners in<br />

top<br />

BELIEVE IN HOME 5K<br />

RUN/WALK TO CELEBRATE 40 YEARS OF CRITICAL<br />

HOUSING STABILITY SERVICES IN CLEVELAND!<br />

R E G I S T E R A T :<br />

C H N H O U S I N G P A R T N E R S . O R G / 4 0 Y E A R S<br />

S AT. OCT. 16 9 AM<br />

S AINT JOSEPH ACADEMY<br />

3470 ROCKY RIVER DR, CLEVELAND<br />

each age bracket.


8th ANNUAL<br />

VET DAY 5K RUN<br />

and 1K MUTT STRUT<br />

“The war may be over for us, but the battle has just begun!”<br />

SATURDAY, NOVEMBER 6, <strong>2021</strong><br />

9AM AVON, OH<br />

RUN and WALK ARE OPEN TO DOGS<br />

5K RUN • 1K STRUT<br />

7:30AM: Final check in & race day registration • 8:30AM: Pledge/Safety briefing<br />

9:00AM: 5K Run/Mutt Strut begins • 10:00AM: Awards and Closing<br />

$25 Pre-register $30 Race Day Register<br />

GIVEAWAYS:<br />

LONG SLEEVE T-SHIRTS provided to first 200 pre-registered participants<br />

(and to race day registrants, if supplies available)<br />

REFRESHMENTS will be provided to participants before and after the events<br />

Visit HERMESCLEVELAND.COM for detailed information on this event.


40 th<br />

ANNNIVERSARY<br />

THURSDAY<br />

11.25.21<br />

DOWNTOWN CLEVELAND<br />

5 MILE • 5K<br />

1 MILE FUN RUN<br />

PILGRIMS AND TURKEYS RECEIVE:<br />

LONG SLEEVE RACE T-SHIRT<br />

CHIP TIMED RESULTS IN THE 5 MILE & 5K RACES<br />

RACE GOODIE BAG • BAG CHECK<br />

SPONSOR ACTIVITIES RACE MORNING<br />

PHOTOGRAPHS • AGE GROUP AWARDS<br />

COSTUME CONTEST • FINISHER MEDALS<br />

POST-RACE REFRESHMENTS<br />

CLEVELAND’S THANKSGIVING<br />

MORNING TRADITION<br />

FOR THE WHOLE FAMILY!<br />

Visit turkeytrotcleveland.com or call 216.623.9933


SATURDAY<br />

NOVEMBER 27, <strong>2021</strong><br />

THE GREATEST<br />

RIVALRY IN COLLEGE SPORTS!<br />

Visit hermescleveland.com for details


21 ST ANNUAL<br />

SUNDAY,<br />

DECEMBER 5, <strong>2021</strong><br />

LAKEWOOD PARK<br />

JOIN SANTA & DASHER<br />

IN LITTLE & BIG RACES<br />

FOR THE WHOLE FAMILY!<br />

5K RUNNERS RECEIVE:<br />

•Long sleeve race T-shirts<br />

•Finisher medal•B-tag timing results<br />

•Post-race refreshments<br />

•Age group awards<br />

DASHER DASH KIDS RECEIVE:<br />

• Finisher gift and Santa hat<br />

•Jingle bells for your shoes<br />

• Photos with Santa and Dasher and much more!<br />

Visit HERMESCLEVELAND.com or call 216.623.9933


SATURDAY,<br />

DECEMBER 11, <strong>2021</strong><br />

Bar Crawl 1:30-3:45PM<br />

1 Mile Santa Fun Run 4PM<br />

Post Party 4-8PM<br />

Visit hermescleveland.com for details and to register

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