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FOR IMMEDIATE RELEASE: January 25, 2022

Charlotte —  The Novant Health Charlotte Marathon can celebrate more than just 2021’s return to an in-person event. Through participant and partner contributions, event organizers presented Novant Health Hemby Children’s Hospital with a check for $42,000 – the largest so far!

For health and safety reasons, today’s check presentation was made before a limited audience. Media from the event can be found below.

“Our mission and vision has always been for this event to give more and more back to the community,” said Tim Rhodes, Race Director of the Novant Health Charlotte Marathon. “The privilege to present this check shows the kind of support Charlotte runners, our sponsors, and partners can leverage for the greater good.”

More than 4,150 runners took to Charlotte’s streets for the marathon, half marathon, 5k, rucking, and relay events under near-perfect Carolina skies on November 13, 2021. The new courses allowed for more runner interaction and more miles on the greenway, and a new Expo site brought fresh elements to this year’s event weekend.

As the event’s title sponsor, Novant Health has provided remarkable on-site event medical care, as well as encyclopedic health and wellness content to the event’s audience. Most recently, the Novant Health team has provided invaluable guidance as the marathon prepared for a safe return to in-person events.

Registration is already open for the November 12, 2022 event at https://runsignup.com/Race/Register/?raceId=17795. Participants can expect a full weekend of events, a reimagined Expo experience, and new opportunities to engage and participate with Hemby Children’s Hospital.

“It’s really a blessing to serve Charlotte runners and the larger community,” says Rhodes. “This may never be the world’s biggest marathon, but we aim to be the very best. We’re driven by that goal.”

About RunCharlotte and the Novant Health Charlotte Marathon

RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide you along your running journey, with more than 25 years of experience producing, promoting, timing, and scoring events of all types. Since 2005, the Novant Health Charlotte Marathon has crowned the local road racing season. The event and its participants have contributed nearly $250,000 to support programs at Novant Health’s Hemby Children’s Hospital.

Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459

Three no-impact water workouts that will get and keep you fit when you just don’t want to run, or can’t.

As much as we love running, there are times when our joints need a break. Whether you’re looking for alternatives one day a week or for the rest of your life, water exercise can give you just what you need to make your heart race when your knees can’t – or won’t – without just swimming laps.

(No knock against swimming laps. We love swimming laps! Check out these 5 Swimming Exercises for Runners that you might also like to try. These exercises are especially good for triathletes who aren’t former competitive swimmers.)

Why Water?

Water workouts can simulate running and cardio, swapping resistance for impact. Because the upper body is involved in a water workout, arms get the benefits, too. In addition, water temperature is more consistent than outside temperatures during winter and summer, so your body’s response to extreme heat and cold doesn’t have to factor in. Posture gets a break, too, since gravity won’t work against you trying to keep your spine in line.

Getting Started

Grab a suit. Goggles are optional if you’re putting your face in, and for long hair, a swim cap or hair band will protect your locks. Novice swimmers might want a flotation belt for deep water work; otherwise, treading water makes for a bonus workout. If you’re running in shallow water (along the bottom of the pool), you might want to invest in some flexible, lightweight aqua shoes that don’t get heavier in water. Speedo makes some, or you can find some “aqua socks” of sorts with rubber bottoms online.

Feel ready? We spoke to Kathy Uhorchuk, an AEA Certified water exercise instructor in Charlotte, about why you should consider water workouts, and how to get started.

“We’re seeing a lot of problems with core muscles getting weaker the longer people are working at home and at their computers,” says Uhorchuk. “We’re especially seeing the hip girdle muscles beginning to atrophy, and there’s no going back from that unless we get moving!”

She recommends these 3 water workouts to begin strengthening core muscles and hips in a low-impact, low-gravity way. Remember, if you are struggling with any of these and there is a danger of going under or having a cardiac emergency, slow down and put on a flotation belt. Safety first!

Cross-Country Ski

Just like it sounds, skiing incorporates the whole body. Begin with good posture, then move legs forward and back while arms move opposite. Speed up as you go for a minute, then rest by treading or at the wall. Repeat 8-10 times.

After your body is warmed up, rotate your torso so you’re skiing sideways or at other angles. Alternate sides for :30 – 1:00 apiece, resting in between, for 8-10 reps.

Jacks

Jacks are just like they sound, without the jumping. Move legs apart and together in the water, pointing toes as feet move out, and flexing as they move in. Arms are straight out in front, sculling back and forth along the surface of the water, but not above it (unless you want to go under each time – physics still works in water!) You can either count reps or go by time, then rest between sets. Repeat 4-8 times.

After sets of standard jacks, start lifting legs forward as you move them apart, until in a seated position. This is great for your core! Mix them up as you are able: do several at one angle before moving, or do successive jacks up, then down. Another variation: do them in a “seated” position in the water, or to the side. It really releases the tension on the back muscles! The key is to do a number of them in a row with good posture and rest after each set.

Aqua Jogging

This most closely simulates running, but in the water, and falls into 2 basic types: shallow water (up and down the pool) and deep water (running in place). Both can utilize a workout with a warmup, followed by short, fast-paced intervals, and a cool down. Most will be done in a short course (25-yard or 25-meter) pool.

In shallow water, try this:
• 10-minute walk, starting slow and working to 80% effort
• 8 Sprint laps with 15-30 seconds between
• 5-minute walking cool-down

Once you’re acclimated to running in water, you can split the sprints by adding down-and-back “50’s” in the middle. Sprint one way, then walk back at 50%, and rest.

For deeper water, try this:
• 10-minute water warm-up (walk, jacks, skis)
• 4-8 x {30 seconds of crunches + 30 seconds sprint + 30 seconds easy + 30 rest}
• 4 x 1:00 (or 8 x:30) running/kicking with hands in the air with 15-:30 rest
• 5 minutes easy walk or swim to cool down

Like a lot of exercises, water exercise is more fun in a group! Aquatic Exercise classes are available at most aquatic centers, including Park & Rec and YMCA/YWCA’s. To “run” with a group for aquatic jogging, classes are available through Mecklenburg County Park & Rec, Huntersville Family Fitness Center, and Lake Norman YMCA.

And again we stress: Safety first!

Start slow. Rest more as you need it. Wear floatation if necessary. And cut your time by a third compared to running on land, at least for the first few workouts. Resistance is real! And that hot shower afterwards is what all swimmers look forward to, so go earn it!

Even seasoned runners can attest the hardest part about cold weather running is often just getting out of a warm bed and getting started. However cold the day, running will almost always thaw you from within. The tricky part about running in chilly temperatures: choosing what to wear. Underdress and you will have difficulty getting those muscles loose and hitting your stride. Overdress and you are hot, uncomfortable, sweaty, and tempted to throw that new running jacket you got for Christmas into a bush. The secret to success: LAYERS.

Pro tip: Many runners wear clothing suitable for the first 10 minutes of the training session. Remember, you will be significantly warmer after 10 minutes of activity! Ideally, you want to dress to optimize comfort during the second half of the workout. Also important – especially living in a place like Charlotte- the temperature may go up by as much as 10 degrees during your run.

For the visual learners among us, here’s a cheat sheet on how to layer up like a pro:

Our friends at runCLTrun shared some additional wisdom on choosing the right gear in each temperature range:

Above 50 Degrees: Yes- a short-sleeved shirt and shorts are all you need. Feeling like you just can’t get started unless you are warmer? Removable arm warmers or a super lightweight long sleeve shirt (that you will undoubtedly end up tying around your waist 5 minutes into your run) are a good add-on.

40 to 50 Degrees: Cropped or full-length tights or pants, a long-sleeved shirt, and a light sweatshirt are suggested. Another option if you run “hotter” is ditching the sweatshirt for an additional long-sleeved shirt or even layering a short-sleeved and a long-sleeved shirt. Some runners never ever wear anything other than shorts, but the 40-degree mark seems to be the standard for moving to them. Wicking fabrics are important, as they draw moisture away from the body to keep you dry.

30 to 40 Degrees: Long-sleeved shirt, long pants or tights, sweatshirt or fleece, gloves, and ear warmers. Of note here: this isn’t the time for your heavy-duty ski gloves. Those come later. Single-layer gloves or mittens will do the trick. Also- consider subbing out the sweatshirt for a vest with thin padding at the front and breathable fabric at the back. This will provide insulation where you need it the most; that is, on the front of the upper body, while effectively cooling you down on the arms for optimal working temperature. In addition, you get great freedom of movement.

20 to 30 Degrees: Long-sleeved shirt plus fleece plus jacket (or vest) up top. Tights and pants on the bottom. Add a hat and your heavy gloves. Ideally, your hat can be pulled down over your ears for extra warmth. A set of drugstore hand warmers wouldn’t be a bad addition either. You are starting to pile on the clothes so it is super important to keep those layers thin, breathable, and easy to remove if you get hot.

Less than 20 Degrees: Same as above with the addition of another layer of gloves and a neck gaiter. A so-called neck tube is a great garment for regulating body temperature; pull it up to cover your face and ears if it’s cold, pull it down to protect the throat or put it in a pocket if you get too hot. Speaking of pockets: the more the better to stash layers that may no longer be necessary if the temperature rises.

Flat Runner – 40 degree style!  *clothing from CRAFT Sportswear via The Novant Health Charlotte Marathon (long sleeve), Ultra Running Company (short sleeve and shorts), and Target (gloves).

Running in cold weather can be totally doable if you put the right amount of thought and effort into dressing appropriately. If you need some ideas there, any of the local specialty running shops can help, or check out our partners at CRAFT Sportswear. BAM! You’ll be ready to get out there in comfort AND style.

And remember: a high of 30 degrees may seem daunting now, but we’ll all pine for those cooler temperatures when we’re sweating it out in August!

It’s getting colder, the days are short, and for some, work schedules this time of year can throw a curve into running schedules. How motivated can you be to hit the road when you leave home in the dark, and return home in the dark, too? Winter stress can easily make us lazy or force us onto the dreaded… dum, dum, dummmmmm — TREADMILL.

These stationary-yet-moving “belts of challenge” get a bad rap, but they’re not totally evil. If there’s no other option, hopping on a treadmill is way better than skipping a run altogether. Some runners even incorporate workouts with them ON PURPOSE!

Here are a few ways you can make that stationary device (which, we fully admit, serves as a coat rack more than it should) into a fun, albeit necessary, part of your running routine.

Peleton

If there was one thing that came out of our inability to go to a gym during COVID, it was Peloton! Forgiving the whole “Peloton Wife” thing and the Mr. Big debacle, these guys have the routine figured out on the stationary bike and treadmill. The instructors are awesome – Selena, Andy, Robin, and Matt: you’re killing it and making the time go by quickly with your powerful music. Also, because it’s an immersive experience, you can try to imagine yourself running on a fantastic course instead of in your own living room.

Speed Workouts

You don’t need a degree in rocket science to have a great workout on the ‘mill. Use that Timer and MPH toggle to create your own speed workout, like this one:

• 10-minute warm up
• 30 seconds at 5k pace
• 1 minute at half-marathon pace

Repeat for the duration of the workout
Follow up with a 10-minute cooldown

Elevation Workouts

Don’t you worry, running on a treadmill doesn’t just mean running flat all the time. Those machines have the ability to move up and down, giving us some elevation if we want it. If your outdoor runs have plenty of hills to climb (and everywhere but northern Indiana and south Florida does!), then you’ll need to put some hills on that treadmill run, too.

Here is a great workout from Forward Motion to dial in those hill legs:

• Start with a 10 minute warm-up of easy jogging at a 1% incline.
• Increase the incline to 4% and hike it out for 4 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 6% and hike for 6 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 8% and hike for 4 minutes.
  Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 10% and hike for 2 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Finish with a 5-minute cooldown of easy jogging.

Hopefully, these 3 easy workouts will make you want to hang up your clothes – on something else – and actually enjoy the treadmill.

 

 

We know these past two years have felt a lot more like a marathon than a sprint. So much is changing, and sometimes our only time to get away from it all is when we hit the pavement for our runs. The escape feels better than ever! As we all wonder when the world will “get back to normal” – or if it ever will – we know how beneficial the great outdoors and a pair of running shoes can be. If you want to share that joy and opportunity with others with a charitable donation during the holidays, we have some ideas.

Running really is a gift. Here are some of the ways to pay it forward, starting with programs for our youth.

Your Local Public School’s Athletic Program

We’re leading with this one because our kids need help. A year out of school and limited programs pulled kids away from friends and the activities that keep them engaged. Your local school likely has cross country and track programs that are underfunded, and need your dollars to share the sport with marginalized kids. Simply contact the school of choice and ask about a booster club or foundation for the athletic department!

CMS Athletics site (with schools): CMS Athletics – Charlotte

Girls on the Run

The earlier we can teach girls to be active and healthy, the more likely they are to make good habits that last a lifetime. Girls on the Run, founded in Charlotte, became a national phenomenon based on this premise. The popular after-school program offers the opportunity and encouragement girls need to learn about inner strength, confidence, and their own health and fitness at a crucial age. GOTR teaches skills of character, care, and self-reliance through running.

To give: https://www.gotrgreaterclt.org/Support-Us

To listen: https://runningaroundclt.blubrry.net/2020/01/28/maghan-knight/

Let Me Run

If you’ve heard of Girls on the Run, you may know there is a similar group for boys called Let Me Run. A new, reformulated-for-the-times curriculum addresses boys’ emotional needs brought on by the pandemic, in addition to its traditional format of challenging the “Boy Code.” The non-profit program, also founded in Charlotte and growing nationwide, encourages boys in 4th through 8th grade to be healthy, build relationships, and live active lifestyles with skills learned through running and positive communication.

To give: Let Me Run Donations | LetMeRun.org

To Listen: https://runningaroundclt.blubrry.net/2020/01/14/jay-seago/

Cross Country for Youth

Cross Country for Youth introduces young people to cross-country and character-building concepts with twice-a-week training. The non-profit for 9- to 14- year-olds (4^th – 8^th grades) teaches endurance, flexibility, and character development through group runs, stretching, and focused talks about Integrity, Respect, Sportsmanship, Responsibility, Perseverance, Teamwork, Commitment, Courage, Discipline, and Leadership.

To Give: Cross-Country For Youth

Running Works

Running can have a transformative effect on people’s lives, and RunningWorks proves this where the rubber – pardon the pun – meets the road. The nonprofit adjusted its programs during the pandemic to continue to give Charlotte’s homeless population an avenue to take control of their lives with life skills learned through mentoring and the health and wellness of running. They are “off and running” in the new year and can always use volunteers and donations!

To give: https://runningworks.org/donate/

To listen: https://runningaroundclt.blubrry.net/2021/11/02/matt-sharp-2/

Black Men Run

Black Men Run is about more than just getting in the miles. This program aims to reverse negative health trends and increased health risks that plague Black males, by offering support and camaraderie through running. The organization’s mission is to encourage African American males to get out and be active. The Charlotte chapter of this national organization is very active and open to all!

To give: Black Men Run: Home

To listen: https://runningaroundclt.blubrry.net/2021/11/09/gregory-washington/

Black Girls Run

Black Girls Run was launched in 2009 to encourage and motivate Black women to practice a healthy lifestyle, and to battle what the nonprofit calls the “growing obesity epidemic” in the African American community. The group is a fitness resource for runners and gym rats alike, to get ALL women off the couch and get active, regardless of race, and create a movement to lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

To give: BGR! Foundation

To Listen: https://runningaroundclt.blubrry.net/2021/04/13/black-girls-run/

Para Guides

Running a marathon or taking part in other sports is a big enough challenge for most people, but now imagine you are training or competing with a visual impairment that doesn’t let you see the crowd or bumps in the road as clearly as the other athletes. Para Guides allows athletes with visual disabilities to train and compete in swimming, cycling, running, or group activities by pairing them with another athlete or coach who guides their way, even providing transportation if they have none.

To give: Blind Running | Para Guide | United States

To listen: https://runningaroundclt.blubrry.net/2019/09/03/shannon-houlihan/

Speed for Need

This nonprofit was created with inclusiveness in mind. Trained drivers (runners) share races with their special needs Track Commanders (riders) by pushing them in customized racing wheelchairs. Speed for Need has a mission to raise awareness and foster inclusion of those with a special need, supported by the men of F3 Nation.

To Give: Speed for Need | Who Pushes Who?

To Listen: https://runningaroundclt.blubrry.net/2019/07/23/kevin-young/

Samaritan’s Feet

Samaritan’s Feet believes that a new pair of shoes can provide a tangible foundation of hope, and decrease the possibility of getting a foot-borne disease. Since its founding in 2003, this Charlotte-based non-profit and partners have distributed over 8 million pairs of shoes in 108 countries and over 440 U.S. cities.

To Give: Samaritans Feet

To Listen: https://runningaroundclt.blubrry.net/2020/11/17/tracie-ohonme/

Hemby Foundation

The Hemby Foundation is the charitable entity that supports the Novant Health Hemby Children’s Hospital, beneficiaries of the Novant Health Charlotte Marathon. While not technically a running nonprofit, they fight hard to protect and preserve the health of our children so they can grow strong and run someday!

To give: Support Hemby Children’s Hospital

To listen: https://runningaroundclt.blubrry.net/2021/09/28/jessica-osborn/