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What Runners Need to Know About the COVID-19 Vaccination

February 25, 2021 by admin

Is this the light at the end of the tunnel; the proverbial finish line of our marathon with COVID-19?? We sure hope so. As a terrible death toll passes 500,000 in the U.S., more than 208 million doses of the COVID vaccines have already been administered. Still, many of us have questions about the vaccine, how to get it, when to get it, or whether we should.

We wanted to know what to expect about our own doses as runners and athletes, so we called on Dr. Adam Culver, a former collegiate basketball player and now a physician with Novant Health Waxhaw Family Medicine and Sports Medicine. He gave us a quick rundown on what runners need to know about the COVID-19 vaccine.

Are they safe?

This is the first question on everyone’s mind when they consider their opportunity to sign up for the vaccine, and the answer is a resounding YES. Unless you’ve had an extreme reaction to vaccines in the past, or a known allergy to its ingredients, a vaccine is the way to go — whether you are a runner or lead a more sedentary lifestyle.

“The vaccine is the most pro-active thing you can do to keep yourself and others around you safe,” says Dr. Culver.  We’ve all heard about doing our part to keep ourselves and our neighbors safe this year, and a vaccine is one more step. “The vaccine is beyond washing your hands, keeping your social distance, and being smart about common sense things.”

Will it hurt?

Yes, sometimes getting shots makes us feel like kids again — we can be a little squeamish at the unknown. This time, it’s not the pain of the injection, but the reaction that some of us fear. There will be some soreness at the injection site after the first dose, says Dr. Culver, but it should feel better after a day or two. Some patients report also feeling “icky” for a day or two after the second dose — achy, sore, tired — but that’s a good sign, too.

“You should think of those reactions as a sign those vaccines are doing what they need to do, to help your immune system,” says Dr. Culver. “The vaccine creates antibodies, and you feel kind of icky when that reaction flows through your body.” Anticipating this, the Centers for Disease Control added a page on reactions to its website: https://www.cdc.gov/coronavirus/2019-ncov/vaccines/expect/after.html

Can I go for a run after I get my vaccine?

You can still exercise if you feel up to it, says Dr. Culver, but don’t be afraid to let your body rest if you need to.

“If you are at high volume or intensity,” he says, “just reduce the volume or intensity until you feel back to normal.” The vaccine doesn’t make you any more vulnerable to illnesses than anything else you do, but those use to heavier training loads (26-50+ miles a week) have a higher chance of getting respiratory infections, with or without the vaccine. Again, there’s no point in exhausting yourself if you don’t feel well. Your best bet is to schedule your recovery and rest days for the day of and day after the vaccine.

What if I have a race?

Get your vaccine as far in advance of your race as possible, advises Dr. Culver.

“The sooner you get your vaccine, the better it is for you and everyone else,” he says. “The more time you have after completing your vaccine, the more immunity you’re going to have, and less icky feeling.”

If you’re up to it, there’s no reason why you can’t run that in-person event you’ve been looking forward to all year — even if it falls in the 3-4 weeks between your vaccine doses. It’s key to keep up the safety measures we’ve gotten used to until we know more about transmission by vaccinated groups, so keep wearing that mask when you’re in a group, keep some distance between yourself and other runners, and wash up afterward.

“There’s not a lot of research around (about) if you can still be a carrier, so it’s better to be on the safe side,” says Dr. Culver.

Anything else?

Dr. Culver and decades of medical statistics remind us that side effects from a COVID vaccine — or any other vaccine — are miniscule when compared to illness or even death caused by the disease itself. More case studies are showing long-term cardiopulmonary effects of even short-lived and mild COVID cases, and that can take you out of running for weeks or months.

It’s important to check with your doctor about any condition that you’re concerned about, and read updated guidance from the CDC often. Because this is a “novel” coronavirus, researchers are always learning new things. You can get the latest here:  https://www.cdc.gov/coronavirus/2019-ncov/vaccines/faq.html

Novant Health also has an excellent Q & A feature about COVID and the vaccine called “Arms Coalition” – get it? — on its YouTube page, updated weekly. Check it out here: https://care.novanthealth.org/arms-against-covid/

Even more information, including registration details, is on their main COVID information page: getvaccinated.org.

Overall, the message is clear: Keep observing the 3 W’s, get your vaccine when it’s available, and rest if you need to.

Filed Under: Uncategorized

Guilt-Free Snacks

February 18, 2021 by admin

A finely-tuned machine such as yourself can’t run on empty. But sometimes there are more than a few miles or minutes between you and the next meal. Finding a great-tasting, guilt-free snack doesn’t mean raiding the junk food aisle or settling for a bag of baby carrots.

We talked to Matt Dengler, Registered Dietician at RxRD Nutrition, to pick foods that are healthy, delicious, and satisfying. Of course, as with all good things, moderation counts! With that in mind, here are some snacks that taste great and you’ll feel good about eating!

1. Guacamole

It’s not just for Taco Tuesday. “Avocados are rich in omega-3 fatty acids and can be a great snack on top of a rice cake or with healthier chip options,” says Dengler. Here’s the catch: 1 serving is ⅓ of an avocado. With that in mind, load the yummy green goddess with the other fresh ingredients that make guac so great: tomatoes, onion, lime juice, cilantro, and a touch of garlic and salt.

And instead of chips, spread it on a rice cake or healthy chip like Siete or Late July, says Dengler. Corn chips are great, but look out for additives like sugars, salt, and flavor enhancers, and added inflammatory oils like canola, sunflower, or safflower. Choose whole grain chips over multi-grain and check the label for serving size.

2. Beans

“Nearly all beans and legumes will be healthy filled with nutrients and fiber,” says Dengler. They are a good source of protein, too. “Mash up some black beans with cumin and sea salt to make a delicious bean dip you can enjoy with sliced veggies or whole-grain tortilla chips.” Add some of your delicious guac on top and you’ve got a layered dip for any day of the week!

Other popular options: Throw garbanzo beans on a salad. Use lentils in a stew. Serve black beans or navy beans on rice. Pinto beans make great homemade refried beans. Eat soybeans…. in anything. Literally anything. Beans are linked to lower blood sugar, better cardiac health, and reduced cancer rates.

Pro tip: Canned beans are ready to go, but buy ones with no added salt and rinse them with water before using.

3. Granola

Store-bought granolas can be loaded with hidden sugars and additives, but making your own is a satisfying and healthy option! Throw together rolled oats, honey, dried fruit – like raisins, cranberries, blueberries, or other favorites — nuts, chia seeds, hemp seeds…  just about anything as long as it’s not full of sugar. Sprinkle with cinnamon, and place on a baking sheet at 350 degrees for about 15-20 minutes. It’ll stay fresh for a few weeks stored in the pantry, but it probably won’t last that long.

4. Eggs

Eggs are full of protein and can be prepared a number of ways depending on your mood. “We must forget the notion that eggs are linked to higher cholesterol,” says Dengler. “They are filled with healthy fats, vitamins, and minerals. Most people can safely consume 1-3 boiled eggs per day without any repercussions.” But don’t overdo it, Rocky — too much of a good thing can be a bad thing.

If you prefer scrambled or fried, take it easy on the oils and salt. For a quick work-ahead snack or on-the-go breakfast, Dengler suggests “egg muffins.” Whip up a dozen eggs with fresh, diced veggies and pour into lined muffin tins. Bake at 350 for 20 minutes, then refrigerate, and you’ve got an omelet-to-go for the rest of the week!

5. Yogurt Parfait

Yes, yogurt sounds like ‘health food,’ but you can also dress it up and make yourself believe you’re eating dessert (fro-yo anyone?) Find a high-protein, low sugar (about 6 grams of sugar per 6 oz serving) Greek yogurt, and add your own fruit and just a dot of honey for sweetness. You can even throw in a half scoop of protein for more flavor, says Dengler. Yum!

For something similar but slightly different, thaw some frozen fruit and stir them into a glass of almond milk to form a slushy, yet creamy, drink.

Quick Takes

Short on time but still want a satisfying and guilf-free snack? Dengler also recommends some of these foods that are healthy, taste decadent, and can be whipped-up in seconds!

Sweet Treats

  • Stuffed dates: Slice a couple of dates and add a small amount of nut butter inside, top with cacao nibs, coconut flakes, or 2-3 chocolate chips. Tastes like a Snickers!
  • Rice cake PB&J: Take a rice cake (lightly salted or no salt), top with 1 tbsp peanut butter and 1 tbsp of low sugar jelly.
  • Protein bar: Use whatever chocolate-flavored protein bar you like and microwave it for a few seconds. This will make it soft and warm like a chocolate chip cookie 🙂 Mind the calories here.

Savory Characters

  • Rice cake with cream cheese, hummus, guacamole, or your favorite spread, and top with salt & pepper, or ‘everything but the bagel’ seasoning.
  • Stuffed bell peppers: Slice the mini bell peppers in half and stuff with hummus or cream cheese, top with seasoning.
  • Mini Mediterranean salad: Canned chickpeas (rinsed), with chopped tomatoes, onion, and feta; drizzle with EVOO, sea salt, and pepper.
  • Salmon and cucumber bites: Slice cucumbers (in circles), top with a tab of cream cheese, and a piece of smoked salmon.

Enjoy!

 

Filed Under: Uncategorized

Is Your Heart Still in It? Five Easy Ways to Refocus—Fast!

February 11, 2021 by admin

We get it. We start the year with best intentions, realistic goals, and achievable routines. And then here we are, knee-deep into February and its midwinter blues, grey skies, and cold rain. Pile on the lingering pandemic, and it’s not exactly the recipe from which motivation is made.

Regardless of what that groundhog says, we’ve got high hopes that Spring is nearly here. If you’ve lost your mojo, are fresh out of willpower, or just find your bed far more comfortable these days, you’ve got this!. We checked in with some of our favorite motivators to find five ways to refocus—fast.

Give Yourself Grace

“Consider what barriers might be there and give yourself enough grace to start again,” says Licensed Clinical Mental Health Counselor, Juliet Kuehnle. “Or shift the goal to something that aligns more with your values.”

We get it if your January goals might have been too ambitious. A reset is perfectly in order, without judgment, once you discover what is doable in your daily life and what isn’t. This year, especially, we have to make room for some extra emotions living rent-free in our heads.

“We have grief, fear, anger, sadness, hope, gratitude, optimism –” says Kuehnle. “Make sure we continue to hold some kind of structure for ourselves.” Mark your calendar and keep going!

Slow Down for Meals

As we’ve gotten rolling this year, our meals can feel like they’re… uh, on wheels. Eating in a rush or on the go leads to bad habits like eating less healthy food, or larger portions we don’t need. Slow down and be mindful.

“Stay present while eating,” reminds Matt Dengler, of RxRD Nutrition. “Remove all external distractions like phone, computer, and Zoom meetings. Step away from the screens when enjoying your meals.”

Planning ahead can help you eat right on the go, when you need to. Write out a meal plan the same way you would an exercise plan, Dengler recommends, and prep ahead so you are ready when life gets a little off track.

Check Your List

You wrote down your goals, right? (It’s okay if you didn’t — do it now!) Check that list, and reframe it if necessary. The key is to remember WHY you chose the goals you did. Did you want to run a marathon this year? Lose 20 pounds for Spring Break? Fit into your summer clothes the way you did in 2019? They’re all good, sound reasons to take a deep breath and remind yourself that a healthy life is a journey, not an hour in the park.

Your reasons and goals are just that — they’re yours, reminds Kuehnle. Make them work for you. In addition to those long-term goals, write out monthly and weekly goals so you can check them more frequently and stay on course, suggests Dengler.

Accountability

It’s time to check in on friends. How are they doing? Are they feeling the blahs? Commiserating can help you both — if it motivates both of you to be better; so can pushing each other to show up.

“For accountability, there has to be a consequence,” says Will Hayes, Performance Manager at Novant Health Sports Performance. “If you don’t show up, you’re letting someone down.”

Hayes recommends finding an app that you and your accountability partner can use together to push each other, or try a friendly wager. Make it fun, or make it meaningful — if you find it hard to be motivated for yourself, you might be motivated by encouraging someone else to reach their goals.

Just Show Up

If it’s a workout or a class — just show up. Consistency breeds success. “Go to the gym,” advises Hayes. “If you get there — if you walk in the door — you’ll probably do something. You may even exceed your expectations.” Time for a trail run? Go to the trail and even if you do less, you’ve done something, says Hayes.

Remember — something (and even anything!) is better than nothing. The February blahs are real, but Spring is coming soon. And remember, you’ve got this!

Filed Under: Uncategorized

The Race That Nearly Killed Him

February 4, 2021 by admin

It’s a pretty good bet most of us have toed the start line with those butterflies in our belly; wondering if we’re trained, fueled, or well-rested enough to perform. Some of us have wrestled with the notion we might not even finish a race. Fewer still, have pondered whether we’d actually survive.

Peter Ripmaster has had all of those thoughts and more along the 1,000 mile Iditarod Trail Invitational, a race he’s finished, won, and yes; almost killed him.

This is not the event most of us associate with the Iditarod. There are no dogs, little to no media coverage, a handful of starters, and even fewer finishers. It’s just man – or woman – against the miles, the trail, the clock, and the wild.

Ripmaster’s Asheville home is literally thousands of miles from that trail. But the distance and the years separating him from that experience haven’t dulled the edge of the keen recollections that led him to the finish or the start.

“It took the life out of me. It took everything I had to finish this race,” says Ripmaster. He says, only half-joking, that he’s still recovering two years later. He needed IV transfusions several times a day once he got home, and slept for a couple of weeks. “I was a walking spirit. I still had a mind, but my body was gone.”

So how does a guy decide he wants to put himself through this grueling, death-defying, mental and physical torture? Ripmaster says his fascination with the Iditarod dog race began with adventures he liked to read in 5th grade.

It began with storytime

“I was reading novels about Balto and endurance, and really had a dream to do the Iditarod when I first read about it,” says Ripmaster. If you’re unfamiliar with the story of Balto, he’s a Siberian Husky who led a team of sled dogs on the final leg of a 675-mile emergency run from Anchorage to Nome, Alaska, carrying a shipment of serum for a diphtheria outbreak. Balto was regarded as a hero at the time and is memorialized with a statue in New York’s Central Park.

“I really had a dream to do the Iditarod (dog race) when I first read about it,” says Ripmaster.

You’ve probably already figured out this was not a task for just anybody — but Ripmaster comes by his resilience honestly. Born and raised in Michigan, he was used to brutal winters. “If it’s cold, you put on extra layers,” he says matter-of-factly. “You don’t sit and whine about it!”

His next step came much later, when he moved to Alaska to train for the Iditarod dog race. He lived with 250 dogs, and discovered an important detail — he wasn’t very good at taking care of large numbers of big dogs. Dream unrealized, he returned to the lower 48 states and figured out a new goal — to run a marathon in each of the 50 states.

Along with accomplishing his new goal, he started running ultra marathons, too. It was the endurance challenge he needed.

“The distance wasn’t the kicker, it was just running in that extreme cold,” says Ripmaster. But the training paid off in another way. “Ultra trained me that I had a really, really strong mind, and ultras are about your mind — your body wants to stop, your mind wants to stop. So I ask myself, ‘Do I have the mental capacity to do this?’ and I found out I did.” Humbled many times, he kept going and got mentally and physically stronger along the way.

And then came the opportunity to realize a childhood dream. He read about the Iditarod Trail Invitational, which combines the toughest elements of Ultra Running with the famed dog race — just without the dogs.

“It was awesome to read about the Iditarod trail run,” he remembers. “I was excited because I got my dream back.”

A dream comes back to life

Ripmaster describes the trail run as a 1,000-mile, semi-supported race. That means there were checkpoints where competitors could eat, shower, or spend the night in a lodge, but Ripmaster says he spent most nights sleeping on a trail.

“If you’re falling asleep on the trail and it’s 37 miles until the next stop, you stop and sleep,” he says. “I hate stopping. If I want to get someplace, I want to get there.” He carried his gear with him and knew speed would be a factor in winning the race. He averaged 38 miles a day for 26 days in a row, admitting some days were harder than others to make progress because of harsh weather.

“There are days there’s 2 feet of snow and you’re going a half-mile an hour,” he commented. Those days he only got a dozen or more miles down. Other days he trekked 60. In the end, it took him 26 days, 13 hours, and 44 minutes to finish and win the race, 40 pounds lighter than when he started. But it was a major accomplishment for him — since 1999, only 16 people have finished the entire distance. “Sometimes you’re hallucinating enough to think you see stuff.”

But merely describing the harrowing conditions of the race makes it sound doable (for some people). The details are where this story goes off the rails — and remember, Ripmaster didn’t finish until his THIRD try. He decided to give the race one last try, after dropping out in 2016 — after a near-death experience.

And yes, it nearly killed him

“I was by myself and the sun was going down. I was on the most dangerous part of the trail — along 4 miles of river, in a year there’s not much ice,” he begins. “I was crossing a river by myself, mashing it with my trekking pole to make sure it would hold, and I made it halfway across the river on that trail. I smacked it one last time and the whole bridge cracked beneath my feet.”

Hear Ripmaster tell it in his own words on this episode of the Running Around Charlotte Podcast!

In the next heart-stopping moments, Ripmaster describes being in water over his head. Every time he swam out, he’d crack more ice and get pulled in. With his sled beneath him pulling him down, he thought he was done for good. He was trapped for what seemed like an eternity. He “barely snuck out” with his life.

“I’m still shaking and it’s been 2 years,” he says. “It was just a very close call, and I actually made it 300 more miles after that accident, and quit because my mind was gone. I had lost it in my mind, and I knew I couldn’t go another 500 miles after that.” Another year, he quit because he just couldn’t endure -65 degrees on the trail.

“I went back in 2018 and was going for it again,” he recounts, “but this is the last time I’m trying and if I don’t do it I’m done because it was hard on me and my family. It came together. I had no idea about how, but it did.”

Go-Getter, Goal-Setter

Ripmaster uses his experience to motivate others, often sharing his story when speaking to businesses. He tells his audiences that if they’re achieving all of their goals, their goals aren’t big enough.

“If you’re failing, you’re actually in a good place because you don’t know if you’re succeeding or not, and that, to me, is the very definition of adventure,” he says. While he knew he could finish marathons and ultra races, failing the first two Iditarod trail runs made him dig deeper and learn about what he’s really made of.

“In day-to-day life now, if I fail at something, I don’t get down about it. I tried and did everything I could to succeed — and if I didn’t, I have to go back to the drawing board,” he says. “But most of the time when I look in the mirror, I didn’t work hard enough to succeed — and it’s on me.”

It’s a good lesson for anyone trying a new challenge, in any of life’s venues.

“I did over 2500 miles on Iditarod races and learned a lot about myself,” he says. “I would never have found that if I hadn’t pushed myself hard enough and long enough to find that — and I found that.”

Filed Under: Uncategorized

Pack on the Pounds

January 28, 2021 by admin

If you love running and want to add some weights to build cardio and strength along the way… do we have the workout for you. Grab a backpack, pack a few pounds of weight in it, strap it on and get moving! OK, rucking is a little more complicated than that. It’s also harder than you might think, says rucker Michael Sweeting.

“Starting out, I used an old-school, metal-framed backpack and logged 2-3 miles, and I was really, really sore after that,” says Sweeting. “I had run and done different workouts, but this was really different.”

Rucking, for those unfamiliar with it, is the basis of military training. The military term for a backpack is a ruck, and rucking is putting weight in a backpack to “move with a purpose,” as on a long hike — like in military training. The Novant Health Charlotte Marathon includes a Rucking Division, in which competitors carry 10- or 20-pound weights (or more!) on their backs for the 13.1-mile event.

With the marathon’s timing in November, the Rucking Division competitors usually pay tribute to the military and veterans through their participation in the event. Sweeting heads up the division, which started in 2017, though the group took a year off in 2020. Traditionally, the group carries flags to honor military men and women.

“I have all the respect and honor for those who served,” says Sweeting. He adds he didn’t serve in the military himself but is a former college soccer player who was challenged to give rucking a try in 2016.

“It was a great opportunity to get an idea of special forces training — a very tiny snapshot into how they train,” says Sweeting. “It gives civilians a chance to do those events.” While rucking is only a fraction of the training and sacrifice military members make, Sweeting says the rucking community is close-knit because of the mental and physical endurance and training required to complete their 6, 12, and 24-hour events.

“It’s a battle for your mind. I will never underestimate that,” says Sweeting about the toughness required to do the longer events. Your body will give out with a few hours left, he says, but then it’s up to your brain to keep going. “You may look like you got run over by a dump truck when you’re done, but you’ve finished,” he says with a laugh. Weekend events that involve 60 – 80 hours of rucking push participants to dig even deeper.

“You find your spirit animal at some point so it’s all relative, says Sweeting. “It’s a bond you can’t explain and understand until you’ve been there and done that. You see someone with a (finishers) patch on their backpack and you immediately have a relationship.”

Does that sound like your kind of fun? Sweeting says there are several clubs around the Charlotte area to help you get started. Clubs in Charlotte, Cabarrus, Mooresville, and Lake Norman have pages on social media to help you, and more tips are available on goruck.com. Find your closest club here: https://www.goruck.com/pages/find-a-goruck-club

And if you’re ready to jump right in, you can register for the Rucking Division at this year’s Novant Health Charlotte Marathon.

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