RUN that by ME - ISSUE #2 of 15

Western & Southern 
THANKSGIVING DAY 10K RUN & WALK

THURS, NOV. 22  •  9AM •  PAUL BROWN STADIUM
109th W&S Thanksgiving Day 10K Race
Register Now!
BE Beautiful Cincinnati Register for the 109th Thanksgiving Day 10K

Opera Singer Mary Southworth to Sing National Anthem


In keeping with our theme this year — Be Beautiful Cincinnati — local opera singer Mary Southworth will sing our National Anthem. Her beautiful performance will take your breath away.

The renowned Southworth has performed with the CSO, Cincinnati Opera and the May Festival. “Singing to 15,000 people with our beautiful city as a backdrop is a magical moment for me,” said Southworth, who is celebrating her seventh year singing and running in the event.  

“It’s that special time on race day when the world gets quiet, everyone takes a collective breath, and you see head-to-toe goodness,” said emcee Mike Brown, our ‘race voice’ for 10 years running.  

We also have beautiful charitable grants, a beautiful sale on registration and the high-tech pullover, and beautiful sponsors.

But first, there’s beautiful YOU. Register today!  Life gets plain if you don’t add running and friends.


- Western & Southern
BE SmartRegister for the 109th Thanksgiving Day 10K

Why do my feet hurt so much?

Here are a few ways you might be putting extra wear-and-tear on your feet without realizing it.
  • You’ve been buying the same shoe size since college.
    If you haven’t gotten your feet measured recently, there’s a decent chance you’re squeezing into the wrong size out of habit. “Feet can increase in size with age or pregnancy, so a proper shoe fitting is always important,” says Robert Raines, MD, TriHealth Orthopedic Surgeon, Foot/Ankle Specialist.

     
  • You went shoe shopping in the morning.
    Not only do your feet grow over the years, but they also swell throughout the day — so a pair that fits perfectly in the morning may be uncomfortably tight by the time you leave work. “Try on shoes at the end of the day when your feet are most swollen,” Raines says. When you’re standing (not sitting!) in a pair of shoes, you should have a half-inch between your toes and the front of the shoes, and you should be able to fit your index finger between your heel and the heel counter.

     
  • You believe in fashion over function.
    It’s basically Shoes 101 that high heels can hurt your feet, but you also have to be careful with flats. If the toe box is too constrictive, it can cause problems. “Avoid shoes with pointed tips, which can cause crowding in the forefoot,” Raines says. “This can lead to callus formation, bone spurs, inflamed nerves, or even promote toe deformities.”

     
  • You’ve gained a few pounds.
    While a little bit of scale creep is normal, especially around the holidays, it can put extra stress on your feet. “Your feet bear three-times your body weight when walking and up to five times your body weight when running,” Raines says. So while a few extra pounds may not make a huge difference in how your jeans fit, it has a much bigger impact (literally) on your feet.

     
  • You wear the same shoes for every workout.
    Running shoes, walking shoes, cross-training shoes — it may seem like a clever ploy to sell more sneakers, but different types of workouts really do require different types of support to avoid injuries. 

     
  • You hurt your back (or knee, or hip).
    If you’re nursing an injury that makes walking painful, your feet will pick up the slack. “Your body will naturally guard an injured area, and the resulting limp will place added pressure on the next-best joint,” Raines says.
BE StrongRegister for the 109th Thanksgiving Day 10K

What are some great things you can do to improve your life exponentially?
  • Get out in nature
    Research indicates that being in nature reduces stress, makes you more creative, improves your memory and may even make you a better person.

     
  • Exercise
    Other than health benefits too numerous to mention, exercise makes you smarter, happier, improves sleep, increases libido and makes you feel better about your body. A Harvard study that has tracked a group of men for more than 70 years identified it as one of the secrets to a good life.

     
  • Spend time with friends and family
    Harvard happiness expert Daniel Gilbert identified this as one of the biggest sources of happiness in our lives. Relationships are worth more than you think (approximately an extra $131,232 a year.) Friends are so vital to improving your life. Want to instantly be happier? Do something kind for them.

     
  • Express gratitude
    It will make you happier, improve your relationships, and can help make you a better person. It can also make life better for everyone around you.

     
  • Get enough sleep
    Being tired actually makes it harder to be happy, can make you sick, and can even make you more likely to behave unethically. Oh, and there is such a thing as beauty sleep.

     
  • Challenge yourself
    Learning something new can keep your mind sharp, increase intelligence and strengthen your mind.

     
  • Laugh
    People who use humor to cope with stress are more optimistic, have stronger immune systems, experience less pain, have better relationships and live longer. Laughter should be like a daily vitamin. 
BE HealthyRegister for the 109th Thanksgiving Day 10K

Can you lose weight by simply going to bed?


“Getting a little more sleep can definitely help you lose weight,” said Chiropractor and nutritionist Dr. Steve King from Mt. Lookout Chiropractic. “It’s also going to help you focus better; improve your mood, reduce irritability, and increase your productivity at work and play.” 

King also pointed out that people who are sleep-deprived often gravitate toward caloric foods that give a rush of energy but cause weight gain. “Just that little behavior change can have an enormous positive influence on a lot of different health behaviors and health outcomes,” said King


- JackRabbit O'Bryonville (formerly The Running Spot)

BE WonderfulRegister for the 109th Thanksgiving Day 10K

Can everyone win?

“Learning how to negotiate well is crucial for your success as an entrepreneur, parent, manager, and every other role you play in life,” said John Barrett, CEO of Western & Southern. “It’s a skill -- like any other -- that can be improved with practice.”

Barrett’s priority is to have a good sense of humor. “Never lose your temper. Try not to get upset. Do what you have to do to keep it together and in perspective,” said Barrett. 

Another strategy is to avoid making the final decision. You could say, “’I have to bring this to my partner,’ or ‘I have to talk to your mother,’” said Alvin Roehr, CEO of the Roehr Agency. “Doing so will also give you more time to craft the right answer.” 

- TQL
BE Happy
BE Happy

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

- 700WLW
OUR SPONSORS
Title Sponsor:  Western & Southern
TriHealth Secret JackRabbit
700WLW TQL
Roehr Insurance Agency KISS 107.1
Mt. Lookout Chiropractic & Sports Injury Center Tide MCM CPAs & Advisors
The Health Gap Knockback Nat's Neighborhood Bar Modo Yoga
PopCorners TW Advisors
ProAmpac Alpine Valley Pure Service Fifty West Brewing Co
Exercise & Leisure Wealth Planning Corporation
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