Twenty years ago, it was hard to find a race in November. I was big into racing then and there was very little on the calendar. I remember one year that I was considering driving to Tennessee just to find one. It is fun to find a new race, but this one involved too much driving, and I passed on it.

There are plenty of good races around now for those who want to run and walk during November. Saturday, Nov. 9, is the Clean Water 5K at Grace Lutheran Church at 8:30 a.m. Unsafe water leads to illnesses that claim the lives of 840,000 people each year, almost half of whom are children under the age of five. All proceeds from the race will benefit the Evangelical Lutheran Church in America (ELCA) Global Water Ministry.

Next Saturday, Nov. 16, the Girls on the Run program has their graduation celebration for the fall class at Salisbury Community Park. Girls who participated in the program and their running buddies get center stage, but community runners can register to participate and will be the first on the course.

Then comes the Thanksgiving Day Butterball 5K at the Forum on Nov. 28. This is the fastest growing event in the county and is the perfect start to your holiday. It is well planned with an 8:30 a.m. start, fast refreshments and awards to get the walkers and runners on the way to other holiday activities. Proceeds go to Prevent Child Abuse and the Terrie Hess House.

December, another month that used to have few events, has two good ones for our area. The Freeze Your Buns 5K and Fun Run is set for the Spencer Winterfest at 1 p.m. on Dec. 7. The race is sponsored by Duke Energy and tours the neighborhoods around the festival area near the town hall.

The following Saturday has the Santa Bigfoot Run 5K and Fun Run at the Millbridge Ruritans building across from Sloan Park on Dec. 14. All proceeds benefit Rowan Helping Ministries. Be aware that squatch sightings are likely. Race time is 9 a.m.

I have been running now for 13 consecutive days. Most of the runs have been between four and 5.2 miles and it has been going well. After spending five months being less active than I would like to be, my body is struggling to get going again. I’m aware that my muscles aren’t as strong as they were, and I can’t run as fast. It all seems similar to returning after the summertime bike rides that last 30-60 days. Even those cycling adventures cause me to lose running form and strength for particular muscles.

The recovery from the broken back is very important to me. I will know recovery has happened if I can achieve again the same level of fitness that I had on the morning of the accident date, May 15. My lower back is stiff and less flexible than it was that day, so I have to begin stretching and flexibility exercises which will improve that area and others. Most of my lifelong miles have been done without any stretching because I chose to run instead of stretch. Doctor of Physical Therapy Pam Roseman makes occasional fun of me for doing this. She’s going to help on the flexibility and strengthening choices.

Stretching enhances the flexibility of muscles and tendons, reducing the risk of possible injuries during exercise. When our muscles are warm and flexible, they can better respond to sudden movements or excessive stress. In particular, stretching before and after exercise ensures that muscles are adequately prepared and recovered, effectively preventing injuries such as muscle tears or sprains.

Regular stretching improves muscle flexibility and range of motion, enhancing exercise performance. Flexible muscles can exert more force, thus increasing the efficiency of exercising. For instance, moving in a broader range optimizes muscle usage, allowing for better performance. I will report next week.

Look for more info on events listed at www.salisburyrowanrunners.org.