2021 Hermes Event Guide 35pgs Prt3_NEW

HERMESCLEVELAND.COM
INSIDE: QUICK READS
EVENT
GUIDE
QUICK READS:
HIP AND THIGH PAIN?
HERE’S WHAT TO DO
FOR BURSITIS.
ATTENTION RUNNERS:
5 TIPS TO PREVENT
BLACK TOENAILS
AND KEEP YOUR
TOENAILS HEALTHY.
EVERY RUN
HOW TO MONITOR
YOUR HEART RATE
ZONE TO GET THE
MOST BENEFIT FROM
YOUR WORKOUT.
THE BEST WAYS
TO FUEL YOUR
WORKOUTS MIGHT
SURPRISE YOU.
IS A FRESH
BEGINNING

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
BELIEVE IN HOME
8TH ANNUAL VET DAY 5K
40TH ANNUAL CLEVELAND
TURKEY TROT
PIGSKIN CLASSIC
21ST ANNUAL
REINDEER RUN
SANTAS IN TREMONT
ONYX HEALTH CLUB 24/7
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Hip and Thigh Pain?
Here’s What Black, to loose Do or missing for toenails can Bursitis
Gardening, jogging, tennis especially or those golf who may are training trigger for painful inflammation
marathons or highly competitive runners
06
training at high intensity.
Do you tend to bump the car door shut
with your hip? If so, don’t be surprised if But what causes the toenail to turn black
your bursa complains.
in the first place and can you prevent it?
Bursae are small sacs of fluid cushioning Cleveland Clinic podiatrist Georgeanne
your bones, tendons and muscles
Botek, DPM, explains.
near joints. Acute injury, overuse or
“Your toenails can take quite a beating
degenerative arthritis in your hip or back
as you’re pounding the pavement,”
can lead to a common condition known as
says Dr. Botek. “Damage occurs when
bursitis.
your toenail repeatedly and forcefully
This painful inflammation of the bursa and makes contact with the front or side of
surrounding tissue commonly targets your your shoe. Basically, the black or dark
hip and its many bursae. Typically, the color your see under your toenail is just
QUICK READS: bursae cushioning the outward portion of bruising or blood.”
your upper thigh bone are affected.
HIP AND THIGH PAIN?
Odds are good that you do something that
HERE’S WHAT puts TO you DO at risk FOR of developing BURSITIS bursitis.
Gardening, jogging, tennis or golf may
Gardening, raking, jogging, bicycling long
distances, and playing tennis, golf or even
trigger painful inflammation
a musical instrument can increase your
odds of developing bursitis.
12
Middle-aged and elderly women are
especially prone to it, too. Ditto for
people with very physical jobs, such as
carpenters and house painters.
The bottom line? “Trochanteric bursitis
can affect anyone,” says rheumatologist
Scott Burg, DO.
What bursitis feels like
Trochanteric bursitis brings warmth,
swelling and pain to your outer thigh that
can spread down to your knee. Walking
intensifies the pain, limping is common
and climbing steps can become difficult.
QUICK READS: Tenderness on the side you’re lying on
may interfere with sleep.
ATTENTION RUNNERS: 5 TIPS TO
PREVENT BLACK TOENAILS AND
KEEP YOUR TOENAILS HEALTHY.
“But everyone’s response to pain is
unique,” notes Dr. Burg. “Some people
feel minimal discomfort that annoys them,
while others sense pain more intensely.
That’s why some people don’t need much
anesthetic when a tooth is pulled, while
others need a truckload.”
Attention runners: 5 Tips to pre
toenails and keep your toenails
be a common injury among runners,
Usually black toenails aren’t very painful,
but sometimes the trauma of your toes
hitting your shoe can create pressure,
which can lead to pain.
Home treatment with rest, ice and
anti-inflammatories can help. It’s also
important to avoid any activities that
cause pain, including excessive standing.
When to seek help
Most trochanteric bursitis resolves on its
own after two weeks. If home treatment
hasn’t relieved your discomfort after
two weeks, it’s time to see a doctor. A
specialist in orthopaedics, rheumatology
or physical medicine and rehabilitation
can help.
Your doctor may ask you questions like:
• Do you remember bumping your outer
thigh or hip?
• When did the pain begin?
• Did you scrape your skin?
• Did you get a fever?
Sometimes, your doctor may recommend
Blood blisters can also develop under
the toenail secondary to the trauma
and friction. Blood blisters that lift the
nail plate up are often painful and an
infection can develop if left untreated.
“If the nail begins to lift, do not pull off
the nail yourself as that can cause the
nail bed to tear and scar,” says Dr. Botek.
“Then you’ll have a deformed nail as the
new nail grows in.”
If too much blood collects under the nail,
it may be necessary to have a podiatrist
drain the blood, which can give you
some relief from the pain.
Some runners try to hide their black
toenails with polish, but avoid the paint,
Dr. Botek says. While polish can improve
the appearance of your toenail, it also
prevents the nail from breathing and isn’t
healthy for long periods of time.
physical therapy. If that doesn’t help, your
provider may inject steroids into the bursa
to relieve the inflammation.
Injections aren’t for everyone
“Injections can bring long-lasting and
sometimes permanent relief,” says
Dr. Burg. “But they won’t be effective if
you keep doing the work or activity
that caused your bursitis in the first
place. You have to eliminate the source
of the problem.”
In the rare cases where trochanteric
bursitis persists after 12 months
of medical therapy, surgery can be
considered.
But chances are, with proper care,
your bursa will stop complaining long
before that.
To schedule an appointment with a sports medicine specialist, please call
This article was originally published on Health 877.440.TEAM Essentials from (8326). Cleveland Visit ClevelandClinic.org/Sportsmedicine to learn more.
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at
health.clevelandclinic.org.
QUICK READS:
HOW TO MONITOR YOUR HEART
19The RATE ZONE TO GET THE MOST BENE- best ways to fuel your workouts
FIT FROM YOUR WORKOUT.
26
QUICK READS:
THE BEST WAYS TO FUEL YOUR
WORKOUTS MIGHT SURPRISE YOU.
The truth about protein shakes,
plus what to eat.
might surprise you.
The truth about protein shakes, plus what to eat.
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How to monitor your heart rate zo
get the most benefit from your wo
You finally committed to an exercise
routine, and your heart rate is a key
indicator of how intense your workout is.
“Maintaining a certain heart rate for a
prolonged period of time can help you
burn more calories and fat while also
improving your cardiovascular health,”
explains exercise physiologist Chris
Travers, MS, at Cleveland Clinic.
What are exercise heart rate zones?
Heart rate zones are a percentage of
your maximum heart rate (heartbeats per
minute).
“The goal of heart rate zones is to help
would if you were exercising at a higher
intensity. You’re generally able to sustain
this zone the longest amount of time.
• Temperate zone: You’re exercising at
60% to 70% of your max heart rate.
Roughly 65% of the calories you burn
are fat.
• Aerobic zone: Working at 70% to 80%
of your max heart rate puts you in the
aerobic zone. About 45% of the calories
you burn are fat. But you’re burning
a higher number of overall calories
compared to the other heart rate zones.
You generally sustain this zone the
shortest amount of time.
Cons
have
does
cont
And
whe
the r
mec
How do I find my tar
To find your target he
first have to know you
The simplest way to d
subtract your age from
is a general guideline
rate. Then multiply th
percentage listed in th
zone you want to be i
For example, a 40-ye
max heart rate of 180
(bpm). To exercise in
zone, multiply 180 tim
The target heart rate w
to 108 for a low-inten

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

Hip and Thigh Pain?
Here’s What to Do for Bursitis
Gardening, jogging, tennis or golf may trigger painful inflammation
Do you tend to bump the car door shut
with your hip? If so, don’t be surprised if
your bursa complains.
Bursae are small sacs of fluid cushioning
your bones, tendons and muscles
near joints. Acute injury, overuse or
degenerative arthritis in your hip or back
can lead to a common condition known as
bursitis.
This painful inflammation of the bursa and
surrounding tissue commonly targets your
hip and its many bursae. Typically, the
bursae cushioning the outward portion of
your upper thigh bone are affected.
Odds are good that you do something that
puts you at risk of developing bursitis.
Gardening, raking, jogging, bicycling long
distances, and playing tennis, golf or even
a musical instrument can increase your
odds of developing bursitis.
Middle-aged and elderly women are
especially prone to it, too. Ditto for
people with very physical jobs, such as
carpenters and house painters.
The bottom line? “Trochanteric bursitis
can affect anyone,” says rheumatologist
Scott Burg, DO.
What bursitis feels like
Trochanteric bursitis brings warmth,
swelling and pain to your outer thigh that
can spread down to your knee. Walking
intensifies the pain, limping is common
and climbing steps can become difficult.
Tenderness on the side you’re lying on
may interfere with sleep.
“But everyone’s response to pain is
unique,” notes Dr. Burg. “Some people
feel minimal discomfort that annoys them,
while others sense pain more intensely.
That’s why some people don’t need much
anesthetic when a tooth is pulled, while
others need a truckload.”
Home treatment with rest, ice and
anti-inflammatories can help. It’s also
important to avoid any activities that
cause pain, including excessive standing.
When to seek help
Most trochanteric bursitis resolves on its
own after two weeks. If home treatment
hasn’t relieved your discomfort after
two weeks, it’s time to see a doctor. A
specialist in orthopaedics, rheumatology
or physical medicine and rehabilitation
can help.
Your doctor may ask you questions like:
• Do you remember bumping your outer
thigh or hip?
• When did the pain begin?
• Did you scrape your skin?
• Did you get a fever?
Sometimes, your doctor may recommend
physical therapy. If that doesn’t help, your
provider may inject steroids into the bursa
to relieve the inflammation.
Injections aren’t for everyone
“Injections can bring long-lasting and
sometimes permanent relief,” says
Dr. Burg. “But they won’t be effective if
you keep doing the work or activity
that caused your bursitis in the first
place. You have to eliminate the source
of the problem.”
In the rare cases where trochanteric
bursitis persists after 12 months
of medical therapy, surgery can be
considered.
But chances are, with proper care,
your bursa will stop complaining long
before that.
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.

The most personal
group training
you've ever experienced.
Start your free week: paragoncle.com

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

Attention runners: 5 Tips to prevent black
toenails and keep your toenails healthy.
Black, loose or missing toenails can
be a common injury among runners,
especially those who are training for
marathons or highly competitive runners
training at high intensity.
But what causes the toenail to turn black
in the first place and can you prevent it?
Cleveland Clinic podiatrist Georgeanne
Botek, DPM, explains.
“Your toenails can take quite a beating
as you’re pounding the pavement,”
says Dr. Botek. “Damage occurs when
your toenail repeatedly and forcefully
makes contact with the front or side of
your shoe. Basically, the black or dark
color your see under your toenail is just
bruising or blood.”
Usually black toenails aren’t very painful,
but sometimes the trauma of your toes
hitting your shoe can create pressure,
which can lead to pain.
Blood blisters can also develop under
the toenail secondary to the trauma
and friction. Blood blisters that lift the
nail plate up are often painful and an
infection can develop if left untreated.
“If the nail begins to lift, do not pull off
the nail yourself as that can cause the
nail bed to tear and scar,” says Dr. Botek.
“Then you’ll have a deformed nail as the
new nail grows in.”
If too much blood collects under the nail,
it may be necessary to have a podiatrist
drain the blood, which can give you
some relief from the pain.
Some runners try to hide their black
toenails with polish, but avoid the paint,
Dr. Botek says. While polish can improve
the appearance of your toenail, it also
prevents the nail from breathing and isn’t
healthy for long periods of time.
Dr. Botek shares 5 tips to help protect
your toenails when running:
1. Try silicone toe pads. They may
help absorb some of the pressure
from running.
2. Find a running shoe that fits. When
shopping for running shoes, visit a
store that specializes in the sport to
get a professional fitting. A good rule
of thumb when buying running shoes
is to make sure you have enough
room in the toes, but not so much
that your foot slides around in the
shoe. Make sure your toes are not
pinched at the top and consider how
your socks fit with the shoe.
3. Keep your toenails cut short.
The less your toenail extends out,
the less likely it will hit the top or
side of your shoe when running. Be
sure to cut your nails correctly to
avoid ingrown toenails.
4. Tie your laces properly. Adjusting the
laces may help you get a better fit.
5. Wear good socks. Preventing
moisture whether it be from sweaty
feet or the weather, socks matter and
will reduce the shearing and friction
and prevent the moisture that can
damage your skin and nails.
There are other non-running related
causes for black-looking toenails.
Fungal infection can thicken the nail
and sometimes turn it very dark. A
fungal infection can be treated with
medications topically or orally.
In very rare cases, a black spot under
the nail can be a melanoma, or skin
cancer.
Consult your doctor or podiatrist if you
have a dark spot under the nail that
does not go away, or if you’re having
continued pain.
And runners, your toenails will heal
when you ease up on your training and
the repetitive trauma (aka your running
mechanics) ends or changes.
To schedule an appointment with a sports medicine specialist, please call
877.440.TEAM (8326). Visit ClevelandClinic.org/Sportsmedicine to learn more.

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

Soda that’s actually healthy for you and
packed with recovery benefits.
Flavorful and lightly carbonated, these drinks are packed with
anti-inflammatory and immunity-boosting ingredients to get your muscles,
joints, and body feeling right. It’s the upgrade to your daily bubbly drink.
GET 25% OFF OUR NEW RECOVERY
DRINK WITH CODE HERMES25
Offer ends 9/30/21
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

How to monitor your heart rate zone to
get the most benefit from your workout.
You finally committed to an exercise
routine, and your heart rate is a key
indicator of how intense your workout is.
“Maintaining a certain heart rate for a
prolonged period of time can help you
burn more calories and fat while also
improving your cardiovascular health,”
explains exercise physiologist Chris
Travers, MS, at Cleveland Clinic.
What are exercise heart rate zones?
Heart rate zones are a percentage of
your maximum heart rate (heartbeats per
minute).
“The goal of heart rate zones is to help
your body become efficient and effective
during exercise, while also challenging you
to improve your cardiovascular fitness,”
says Travers.
Exercise heart rate zones are the training
levels based on your maximum heart rate.
As you increase your pace, cadence and
workload, you increase the demands on
your heart.
• Lower-intensity zone: You’re exercising
at 50% to 60% of your max heart rate.
At this point, 85% of the calories you
burn are fat. The downside? You’re
burning fewer calories overall than you
would if you were exercising at a higher
intensity. You’re generally able to sustain
this zone the longest amount of time.
• Temperate zone: You’re exercising at
60% to 70% of your max heart rate.
Roughly 65% of the calories you burn
are fat.
• Aerobic zone: Working at 70% to 80%
of your max heart rate puts you in the
aerobic zone. About 45% of the calories
you burn are fat. But you’re burning
a higher number of overall calories
compared to the other heart rate zones.
You generally sustain this zone the
shortest amount of time.
How do heart rates affect workouts?
Heart rate zones let you know how hard
your heart is working and what energy
source you’re using — carbohydrates or
fat. The higher your heart rate gets, the
more you’re relying on glycogen from
carbohydrates for fuel.
You’ll burn fat at every exercise heart
rate zone. If you’re just starting to
exercise, aim for the lower-intensity heart
rate zone. As you build stamina, push
yourself into the next zone until you’re
comfortably at the aerobic level. That’s
your heart getting stronger.
How do I find my target heart rate?
To find your target heart rate zone, you
first have to know your max heart rate.
The simplest way to determine that is to
subtract your age from 220. That number
is a general guideline for your max heart
rate. Then multiply that number times the
percentage listed in the exercise heart rate
zone you want to be in.
For example, a 40-year-old woman has a
max heart rate of 180 beats per minute
(bpm). To exercise in the lower-intensity
zone, multiply 180 times 50% or 60%.
The target heart rate would range from 90
to 108 for a low-intensity workout.
Does the average person need to track
their heart rate?
“If you have heart disease, it’s important
to learn target heart rates and monitor
them as you exercise. For everyone else,
the talk test works just fine,” says Travers.
“Can you talk and carry on a conversation
when you’re exercising? Then you’re in a
heart-healthy, moderately easy zone. Don’t
stress about the numbers.”
What matters most is that you make an
effort to move more. Any exercise, for any
length of time, will improve fitness.
To schedule an appointment with a sports medicine specialist, please call
877.440.TEAM (8326). Visit ClevelandClinic.org/Sportsmedicine to learn more.

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

The best ways to fuel your workouts
might surprise you.
The truth about protein shakes, plus what to eat.
You’re committed to regular workouts,
hitting your groove with daily cardio.
Perhaps you’ve discovered the joy of
rushing endorphins filling your brain after
a morning run or Pilates has transformed
your life. But to truly hit your fitness goals,
it’s important to also reevaluate how you
fuel your body — both before and after
you exercise.
Regardless of whether you want to burn
fat or build muscle, you’ll need three
things to help your muscles recover: good
carbs, lean protein and plenty of water,
says Kate Patton MEd, RD, LD, CSSD.
1. Protein: Not all shakes are
created equal
When it comes to protein shakes, Patton
says, “They’re portable and convenient to
drink immediately after your workout, but
be sure to choose a quality product.”
The Food and Drug Administration does
not test for the safety and efficacy of
dietary supplements. Be sure to buy
products that are third party certified,
which means an outside company has
tested the ingredients to ensure they
match the label and that they do not
contain banned substances or fillers.
Also check to see how much added sugar
it contains. Many store-bought shakes are
loaded with sugar. The best kinds? They’re
the ones you make at home from fresh
ingredients and whole foods.
“I recommend a homemade shake
include a protein source (powder,
milk, yogurt, kefir), fruit, vegetable,
and healthy fat source (nuts, seeds,
avocado),” says Patton.
She says it’s okay to add some optional
extras, but to make sure they include
minimal added sweetness from honey/
agave/maple syrup or other flavor
enhancers like vanilla, cinnamon, ginger,
or turmeric.
But don’t limit yourself to shakes.
“There are many protein-rich snacks like
yogurt, cheese, nuts and even hummus,
you can pack in your bag for postworkout,”
says Patton.
Other good, lean protein options include:
• Fish.
• Chicken.
• Turkey.
• Eggs.
• Dairy.
• Tofu.
• Beans.
• Nuts.
• Seeds.
2. Carbs: Here’s the truth
Another misconception is that the best way
to fuel your body is with protein. Carbs
– specifically complex carbs (not simple
carbs) – are found in fruits, veggies and
grains, and they play an important role in
helping your body recover post-workout.
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.

Exercise also naturally lowers blood sugar,
and if it lowers too quickly or too low, you
could become hypoglycemic. That’s why
carbs are important to refuel and recover
from a tough workout.
“You need some carbs to prevent muscle
breakdown,” says Patton.
So, how do these carbs differ?
Simple carbs: These carbs have one
or two sugars in them. Think sweets:
candy, sugar, cakes and cookies. These
should be avoided when you’re trying to
get fit except for special occasions or an
indulgent treat.
Complex carbs: As their name suggests,
these carbs have three or more sugars in
them and they’re important post-workout.
“Your body needs complex carbs to rebuild
glycogen stores that are important for
recovery,” says Patton. Complex carbs also
take longer to digest and aid in digestion
because they often contain fiber.
Some complex carb options:
• Brown rice. • Sweet potatoes.
• Whole-grain
• Fruit.
pasta.
• Whole-wheat
• Milk.
bread or cereal. • Yogurt.
3. Water: Not just for hydration
You need plenty of water before, during
and after your workout. One study found
you perform your best when you consume
between 400 to 600 ml of water preworkout.
Not only that, researchers
found athletes’ perceived effort remained
lowest when water they consumed closely
matched how much they lost through
sweating. In other words, the more you
drink, the easier your workout feels.
Drinking water does so much more than
put liquids back into your body after you
sweat. Patton notes It also replenishes
electrolytes, sodium and glucose when
you exercise.
But what’s more, water helps regulate
your body temperature so you can cool
down after that workout. It also helps
ward off muscle cramps, removes toxins
from your body and transports nutrients to
parts of your body that need it most after
expending so much energy.
Should you eat before your workout?
The short answer is, yes! But here’s why.
Food is your body’s fuel just as gasoline
is to your car. The comparison may be
cliche, but it’s true. If you’re running on
empty, you’re not likely to bang out a
strong workout.
“Before any workout, it’s best to consume
some complex carbohydrates 2-4 hours
before for sustained energy,” says Patton.
She suggests eating a good balance of
protein plus carbs for energy. Oatmeal or
yogurt with fruit and nuts are two prime
options.
If exercising for less than 60 minutes, it is
okay to exercise on an empty stomach in
the morning, but don’t go all day without
eating and then try to exercise.
And how soon after you’re done working
out should you eat?
If you’re ravenous when you cross the
finish line or do that last set of reps,
there’s a good scientific basis for that.
Eating within 30 to 60 minutes of your
workout is critical to help with muscle
repair. But keep in mind: Any postworkout
meal should contain a mix of
carbohydrates and protein.
“Anyone whose goal is to build strength
and muscle should eat a 2:1 ratio of
carbohydrates to protein to ensure
adequate muscle repair and recovery,”
says Patton. “If you’re a high endurance
athlete, we typically recommend a 4:1
ration of carbohydrates to protein.”
More of a casual exerciser or age 50+? A
good ratio is 3:1.
Daily meal plan ideas
As you begin to make healthy changes to
your lifestyle, you may be baffled by how
to approach meal-planning. After all, even
good-for-you changes are sometimes a bit
unfathomable.
Breakfast – “Aim to eat enough protein,
such as eggs and whole-grain bread,”
says Patton. “Another option is Greek
yogurt with bran cereal and fruit on top,
or toast with peanut butter or nut butter
and banana. Or try a fruit smoothie,” says
Patton.
Lunch – At mid-day, include a protein
source, a few more carbs and vegetables.
For example, you may want to try a piece
of chicken or tuna with cucumbers and
peppers on the side, along with some
fruit. Including some good fats into your
lunch will help carry you through until
dinner time.
Snacks – Finally, before you hit the gym
or head outside for a run, grab something
with complex carbs, like an apple.
Dinner – A lean protein source, like
salmon, which is packed with omega-3
fatty acids, coupled with additional good
carbs, such as quinoa or sweet potato
and a salad should carry you through until
bedtime.
Remember: Healthy food choices don’t
have to be bland or tasteless. Looking at
food as fuel for your most important asset
– your body – will help guide you toward
making healthy choices. And, as always,
be sure to consult with your doctor before
starting any exercise program.
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.

with us!
Celebrate
help change
Proceeds
and improve
lives
through the
communities
of affordable &
power
housing.
stable
benefits
Participant
t-shirt, water
include
& medals for the
bottle
three runners in
top
BELIEVE IN HOME 5K
RUN/WALK TO CELEBRATE 40 YEARS OF CRITICAL
HOUSING STABILITY SERVICES IN CLEVELAND!
R E G I S T E R A T :
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
S AT. OCT. 16 9 AM
S AINT JOSEPH ACADEMY
3470 ROCKY RIVER DR, CLEVELAND
each age bracket.

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.

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