RUN that by ME - ISSUE #1 of 15

Western & Southern 

109th W&S Thanksgiving Day 10K Race
Register Now!
BE Beautiful Cincinnati 

We Just Love Thanksgiving Day Morning in Cincinnati!

You can’t buy happiness, but you can come close! We are having a hot sale on registration for you and the whole family, and 40% off our new, high-tech quarter zip pullover! 

Get excited! There will be plenty of freebies, including our new hat designed by internationally renowned designer Wendy Bentley. There will also be free Tide PODS®, gift cards and much more — which we are working on right now. Send your other great ideas for consideration - contact us.

What we know for sure: 
  • The 10k run/walk will benefit many local charitable grants.
  • Packet pickup will be at JackRabbit O'Bryonville (formerly The Running Spot). 
  • There will be lots of free pop-up events like Pop-Up Yoga for Runners & Walkers on Sept. 14.
  • You and your family will have some healthy fun together — the turkey can wait!
Did someone say, Thanksgiving?  Yes, we did. Get your turkeys in a row, find your friends and family, and register fast (like you run)!

- Western & Southern
BE Smart

How can you prevent common running injuries?
  • Knee issues. “It often happens when your kneecap is out of alignment. Over time, the cartilage on your kneecap can wear down and become painful,” said Emily Dixon, DO from TriHealth.  “It’s important to keep the thigh and gluteus muscles strong to support the knee cap and keep it tracking correctly.”
  • Stress fracture. This is a small crack in a bone that causes pain and discomfort. “We often see stress fractures when starting a new activity or changing the intensity of workouts like going from a 5k to half- marathon training,” said Dixon.
  • Shin splint.  This is pain in the front or inside of the lower leg along the shinbone (tibia) that can occur after changing your workout, such as running longer distances or increasing the number of weekdays you run or train.  “A good stretching/flexibility program and icing can be help. Often runners will wear shin sleeves to help with the pain,” said Dixon.
  • Achilles tendonitis. Repetitive stress to the tendon, too much distance in your running routine or tight calf muscles causes this pain. Good flexibility is paramount to prevention and treatment of Achilles tendon pain.
  • Muscle pulls. This is a small tear in your muscle, also called a muscle strain. It's often caused by overstretching a muscle. 
  • Plantar fasciitis. This is an inflammation of the thick band of tissue in the bottom of the foot that extends from the heel to the toes. The pain is worse in the morning and can feel like a heel spur. “Having tight Achilles and calf muscles can cause this. Stretching for three minutes, three times a day can help,” said Dixon. 
BE Strong

What are three signs of a person with high achievement?

Men and women of great achievement know what they want, and they care deeply about it. They stay focused, are gracious and appreciative, think happy thoughts, and carry on.

If you need help figuring out what you are passionate about, try these:
  • Consider activities you love doing. Why do you enjoy them?
  • Where do you spend most of your time and money?
  • Write down your values or the things you really care about.
In the face of situations where other people would lose heart, they take heart. It doesn’t take courage to succeed. It takes courage to keep going after you fail. True courage is not about never getting hit. True courage is about being knocked to your knees and standing back up. Everyone takes hits in life — missed opportunities, failure, and loss. It’s not a matter of if those things will happen. It’s a matter of how you respond to them when they happen.

Great achievers are committed to what they do. Find someone who achieved greatness and you will find someone who put in countless hours and years of sacrifice, working beyond the point no one else would. They planned, prepared and worked (again and again and again).

If you want to achieve something great you will have to:
  • Work hours when no one else is working.
  • Learn with humility.
  • Try, fail, and try again.
  • Do something every day to work toward your goal.
  • Laugh at yourself.
BE Healthy

Why do people seem to enjoy running and walking so much?

The trainers and coaches at Fifty West Brewing Co, who have great training groups, have some quotes from their groups.
  • It makes me feel healthy.  I take a deep breath knowing that I just did something to improve my health and well-being.
  • It helps you live longer.  Anything I can do to lengthen my time on this earth, surrounded by my family and friends, I will do.  
  • It is the one thing in my life, right now, that I improve at the more I do it.  Running has taught me how to push beyond my limits, and it has proven to me that I can and will achieve my goals.
  • It allows me to eat.  And I LOVE to eat!  
  • It keeps me happy.  I have never finished a run sad. 
  • It has made me more resilient.  Because I DID is better than I WILL.
  • It has allowed me to see Cincinnati in a whole new way.  I thought I knew downtown and its surrounding cities pretty well. Happily, I was wrong. 
  • It is because of the people!  Runners and walkers are just great people. 
- JackRabbit O'Bryonville (formerly The Running Spot)
BE Wonderful

What are some skills that can help you with your career and your life?
  • Recover from failure.
    “Don’t collapse,” said Alvin Roehr, CEO of The Roehr Agency.  “If work — or life — knocks you to your knees, get up, brush yourself off and figure out how to use that experience to make yourself better than you were before.”
  • Take feedback.
    It is hard to hear how we could have done something better, but, if you can learn to set aside your emotions for a moment and focus on the information, there may be something there!  “Of course, some of it will be valid and some of it invalid but let your brain decide that, not your ego,” said Roehr. 
  • Write effectively.
    “Learning to write well involves not just mastery of grammar but the ability to express your thoughts in a clear manner in many situations from emails to presentations, meetings, thank you notes and interviews,” said John Barrett, CEO of Western & Southern.
  • Say no.
    Saying no when needed can save you a lot of time, confusion, guilt, attachment, commitments and stress.  
  • Focus.
    “Life is full of distraction. It is impossible to become the best at what you do unless you can concentrate on the things you want to accomplish,” said Barrett. “Don’t try to be everywhere and do everything at the same time.” 
  • Work well with others.
    You need to possess qualities of a team player to work in a culturally diverse environment and with people of different thinking. 
BE Happy
BE Happy

Running is not about being good at something. It’s about being good to yourself.
- Julie Isphording

- 700WLW
Title Sponsor:  Western & Southern
Mt. Lookout Chiropractic & Sports Injury Center
The Health Gap
Exercise & Leisure
Roehr Insurance Agency
Knockback Nat's Neighborhood Bar
Alpine Valley Pure Service
Wealth Planning Corporation
JackRabbit O'Bryonville (formerly The Running Spot)
KISS 107.1
MCM CPAs & Advisors
TW Advisors
Fifty West Brewing Co
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