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Tips for New Runners:

October 1, 2020 by admin Leave a Comment

Slow and Steady May Not Win the Race – But It Will Help You Finish

A chill is finally in the air! If your weekly or daily runs have been sequestered to a time of day when the sun is on the horizon — or put off altogether — because of the heat, this is the time of year you look forward to. It feels like you can run forever when the weather’s right… right?

Well, hold your pumpkins, friends — if you’ve taken a ton of time off, coming back from an injury, or are just deciding now is a good time to get into running… welcome back! But seriously, slow your roll. There is a right way and wrong way to pick up running as a regular, healthy activity. And yes, it involves more than just buying a new pair of shoes. Although, that can be an awesome motivator.

No matter how, when, or why you’re coming to running, this advice from local pros is designed to keep your running!

Too hot, too fast

“The number one issue when someone has a running goal, is they do too much and burn themselves out, or get injured,” says Kelly Fillnow, founder and trainer at Fillnow Coaching. “Slowly progressing makes it attainable instead of overwhelming.”

Fillnow has trained a lot of runners, triathletes, and even multi-sport athletes. An accomplished collegiate tennis player and cross-country runner, she finished on the podium for two IRONMAN World Championship appearances and set an American amateur IRONMAN record. Her biggest advice: start slow, and build slowly.

Read on: How much is too much?

“Have a walk-run plan,” advises Fillnow. “Start with little goals each time you’re out — then you feel successful every time you’re out there, rather than defeated.” It’s as simple as starting with a 3-minute walk, followed by a 30-second jog, over and over again until you get the hang of it. Increase the jog and decrease the walk as you get stronger.

“It gets your muscles and tendons ready,” says Fillnow. Ah, good point. Even if you feel like you’re ready for more, your body might not be! Control the pace and effort, says Fillnow. “Allow a 10% increase in mileage per week, but no more that,” she says.

How NOT running makes you a better runner

Don’t feel like you have to run every day to make improvements. In fact, allowing yourself to take ‘easy’ days or days off — like Kenyan runners, some of the best in the world, says Fillnow — will actually help you improve. On those off days, swim, stretch, and do low-impact strength work to increase your overall core strength and mobility.

And just like your running workouts, the key to strength work is to start slow and build, says Will Hayes, Performance Manager for Novant Health and Sports Performance.

“Start simply, and do a pre-run warm up with your own body weight and lower body, like squats, lunges, and glute bridges,” says Hayes. For instance, start with 10-12 reps of each exercise — slowly — and add additional sets over time as you get stronger. In fact, he advises beginners to do less than what you think you need to do at first.

“You should not feel like you did a hard workout,” says Hayes. “It shouldn’t take a lot of time or feel tremendously difficult. You shouldn’t be sore.” And you don’t need fancy equipment or a gym membership at first, so don’t stress about spending a lot of money when your living room floor will do.

But also don’t underestimate the importance of day-off strength work. That non-running workout can set you up for years of injury-free running if you’re consistent, says Hayes.

“We know if you only run, you get in a pattern that could lead to pattern overload,” says Hayes, because you are doing the same thing over and over again. “You create muscle imbalance, and you can have muscular and musculoskeletal injury. A balanced strength program prevents or lets you manage that over time.”

There are some great online resources to show you simple starting exercises, says Hayes, but make sure the key word is ‘simple.’ YouTube channels like Novant Health Sports Performance and their corresponding Instagram page, @NHathlete, will show you simple bodyweight exercises.

Stick with the Program

Beyond that, consistency is key, says Fillnow.

“With consistency, we see progress. If we don’t have consistency, the progress is harder to achieve,” she says. “The easy way to get consistency is through a smart, progressive plan.”

Once you’ve established a rhythm that works with your schedule, your workday, family commitments, and all that, you’re well on your way! But don’t get stressed when life gets in the way and throws you off track. And yes, that can be more difficult to do in these days and times.

“This is a true test these days of our intrinsic motivation, perseverance, and commitment,” says Juliet Kuehnle, a Licensed Clinical Mental Health Counselor. “It can be super easy to let a workout go or cut off a few miles because there’s no accountability, or a workout or race can feel heavier and harder because it’s being done alone.”

When motivation slips, Kuehnle recommends reframing your goals or reminding yourself why you’re running in the first place. Is it overall fitness, mental health, a personal best, recovery from injury, weight loss, or just because your gym is closed? Your reasons and goals are just that; yours. Make them work for you.

All that’s left is to now is get going! And go ahead and buy yourself those new shoes, if it helps. Sometimes, you really should.

Read on: 3 Signs You Need New Shoes

Three Signs it’s Time for New Shoes

September 24, 2020 by admin Leave a Comment

We all have our favorite shoes. You know… the comfortable ones. We’re not talking about dress shoes, of course, but the running shoes you’ve broken in to that “just right” condition. Or at least you think so. Then just as suddenly, it’s time for a new pair, but you want to be sure. Or maybe you’re just angling for a reason to get into a new pair. Either way, here are three things you should look for when deciding when it’s time for a new pair of running shoes.

1. Listen to your body.

Seriously. Those little aches and pains? They may be your body’s way of telling you something about your shoes.

“Pay attention how your body feels,” says Cara Cremeans, a representative for Brooks Running. “That’s the first place you’ll feel it.” That means your knees, ankles, or back, depending on your running style.

When your body starts to hurt that way, don’t just look at your training log, look at your shoes — especially the part you don’t usually look at first: the midsole. As its name suggests, it’s that layer of foam sandwiched between the upper – the part that holds your foot– and the bottom, or outsole, of the shoe.

“When you see a lot of creases, when the foam is compressing, it’s a cue that the foam isn’t as resilient as it once was,” says Cremeans.

2. Bald spots, holes, rips and tears.

Flip the shoe over and look at the outsole, or tread. Like a tire, balding tread is a sign of wear and tear that prompts replacing.

“If you look at the bottom when it’s new, you know what state it’s in when you compare it 4-6 months later,” says Chris Elkins, co-owner of Run For Your Life. Is there one spot on the tread that’s more worn than another? If it correlates to where you feel pain, it’s a solid sign that you need to replace your shoes. “It means the distance between your foot and the street has gotten smaller. You are literally getting closer to the ground.”

The third essential part of the shoe is one you probably don’t think has much to do with performance is the upper– the fabric or mesh that holds your foot. It plays a significant role in the stability, comfort, and fit of the shoe.

“When they show visible wear, they’re ragged, or have holes, it’s a sign to turn them over and look at the bottoms, or replace them,” says Elkins, “even though that probably doesn’t affect how it feels.” In other words, those “holey shoes” have done their time.

3. It’s the miles, not the model year.

Elkins adds that a shoe’s age isn’t always the best indicator of when to replace it. After all, a shoe that runs 20 or 50 miles a week will wear faster than one that runs 2-5 miles a week. If you use your shoes for more than running, then you have to consider adding the extra miles, too. Exercise or running errands; they all count against the lifespan of the shoe.

“It doesn’t know if you’re doing laps or running to the store,” he laughs. Good point. A step is a step. And shoes, depending on quality, last between 300 and 500 miles. A higher-quality shoe should go 400+ miles. So how do we know? Shoes don’t have odometers, so try counting up what’s on your running apps, suggest Elkins.

And pay attention to that range, says Cremeans. The same shoe doesn’t work the same way for everyone.

“It’s a range because people run or walk differently, so it will wear differently for different people,” she says. When you get tired during your run, your form will deviate (don’t we know it!) That’s where a higher quality shoe helps — it brings a higher quality support and cushion to the end of your runs, when your form breaks down.

“It will help you when you’re tired,” she adds.

So, as hard as it may be to part with that favorite pair of shoes that fits “just right,” you’re now armed with the intel to know when it’s time for a new pair.

After all, you can still use the old ones to run to the store.

Five Foods for the Ultimate Training Table

September 17, 2020 by admin Leave a Comment

Good nutrition for training can be complicated. Every day we’re presented with stories about the latest superfood, the newly discovered benefits of some ancient grain or spice, or an amazing new dietary supplement. Truth is, building the ultimate training table doesn’t have to be hard.

Experts agree— variety and balance are key. So let’s start with five foods every runner should add to the menu. But first, some basics concepts on the foundation of good nutrition.

“Have a diet that’s very colorful,” says Dr. Karan Shukla, a Family and Sports Medicine Physician at Novant Health’s Randolph Family Medicine and a member of the medical team at Novant Health Charlotte Marathon since 2016. “If you have all of the colors of the rainbow in a day, you know you’re eating healthy.”

Okay, we know it’s a little more complicated than that, or this would be a paragraph instead of an article, right? Dr. Shukla walks us through five essentials, with the caveat that these foods should be part of an everyday healthy diet, not day-before or morning-of changes.

You will also need to adjust based on distance and mileage, just like your car tires. The type of races you do and your daily training will prompt you to fine-tune your diet accordingly. Build your nutritional plan at the same time as your training plan.

1. LEAN PROTEIN Chicken and fish are tops for this, as long as they’re baked or grilled and not fried. But adding an essential element of Omega 3 fatty acids makes SALMON a top choice. Or, try EGGS, FLAXSEED, or SOY for lower cost and more variety.

Proteins allow our bodies to build healthy tissues, whether it’s healthy muscles, tendons, or ligaments,” says Dr. Shukla. Gotta care for those muscles if you’re pushing them, right? Try to eat 20-30 grams of protein at every meal, and 10-20 grams at every snack. There’s a range because we’re not all the same; .7-.8 grams of protein per pound of body weight per day is a general rule of thumb.

2. CARBOHYDRATES. What runner doesn’t love carbs? But not all carbohydrates are created equal. Complex carbs are the main source of fuel that give us the energy to go the distance. QUINOA is a good complex carb that also has protein and good fats. OATS make a good pre-race meal or post-race recovery food.

High carb meals help maximize our glycogen reserves, or energy stores,” says Dr. Shukla. “It’s important to have enough energy while you’re conditioning or competing.”

But work them into your training table— not just the day before your race, reminds Dr. Shukla. “Carbo-loading” that your body isn’t used to can cause abdominal discomfort, cramping, and diarrhea. Energy drinks and gels can be useful on race day if you use them the way you usually do. Loading up extra can cause a “gut hangover.”

Instead, mix up the carbs! On race day, eat a waffle with syrup, or fruits rich in carbs and electrolytes, like bananas. “The more types of carbs you eat, the more readily they’re absorbed,” says Dr Shukla.

3. HEALTHY FATS. Try seeds, nuts, walnuts, AVOCADOS, and quinoa. They’re a rich source of energy stores and loaded with micronutrients like omega fatty acids for heart, lung, and joint health.

4. ANTIOXIDANTS. All sorts of BERRIES in general – blackberries, strawberries, blueberries, and raspberries offer a good amount of micronutrients that are high in antioxidants and fiber. They can maximize gut bacteria and add some carbs for energy.

5. MICRONUTRIENTS. These are your vitamins and minerals that support healthy immune function and recovery.

VITAMIN D – Strengthens our neuro-motor system, nerves, and muscles; increases energy levels; fortify bones with its interplay with calcium, and limits stress injuries. Doctors evaluate your Vitamin D for fatigue. FISH, SALMON, TUNA, EGG YOLKS, FORTIFIED MILK, and ORANGE JUICE.
VITAMIN K2 – Aids cells’ abilities to manufacture adenosine triphosphate (ATP), our body’s energy currency. ATP is very important for endurance, and strengthening our heart and muscle tissue. EGGS, LIVER, HARD CHEESES. For vegan choices, SOY, VEGAN CHEESES, and some mushrooms.
VITAMIN C – Very important to recovery of knee cartilage, collagen for skin and bones, absorbing iron, and immune response. FRUITS, especially citrus, VEGETABLES, BERRIES.
COPPER – For iron absorption, connective tissue regeneration, and supporting red blood cells. Eat green, leafy vegetables like KALE and SPINACH, which are also loaded with fiber, iron, and Vitamin C.

Again, the key is to mix it up and make it a habit, not a pre-race ritual. A body trained to eat right will make a body trained to run, better!

Get Psyched up for Your Virtual Event

September 10, 2020 by admin Leave a Comment

Let’s be honest. Sometimes it’s not that easy to roll out of bed and into that morning run. Training for a race or event can be the carrot that gets us out the door, especially if we’re shooting for a personal record, a fundraising goal, or the jolt of adrenaline that comes from lining up with hundreds or thousands of others for an early morning start, or the post-race camaraderie over a cold beer.

This year, that kind of motivation may seem harder to come by, but it can be found. Along with our bodies, we can train our brains to stay in the race. And yes, that’s still possible even when those races are of the virtual sort.

Kuehnle encourages people struggling with the pandemic and its isolation to keep going and stay active. And yes, a virtual event can indeed serve as a worthy goal. “Exercise is one of the main things I encourage clients to do to maintain structure and to improve mental health,” says Kuehnle.

Here’s how to reframe your attitude toward training and racing in our current environment:

First, frame your goals. Why did I start running in the first place? Health? Fitness? Weight loss? Friends? Kuehnle says you still can — and should — use these motivators. The path to them might just look a little different. Then focus on little things you may have ignored before.

“Paying closer attention to how your body moves, setting PR challenges for yourself, and turn it into a game that can even be rewarded,” are a few ways, says Kuehnle. And you can still seek accountability with friends or virtual races. The latter is gaining traction for runners who want to celebrate a goal or even just a finish.

“I think in the very beginning no one wanted to do virtual, then they did,” says Justin Ratike of Sisu Events, an event and marketing firm that organizes races. More people are gravitating to running — and virtual races — because gyms are closed and people are outside walking, running, and cycling more, says Ratike. Right now, he says virtual races have some advantages in this current environment.

“People can run virtual challenges because they can do it when they want — any time during the day or at night,” he laughs. Good point. And even though runners shied away from virtual races at first, Ratike still got HUGE participation for the COVID-19 Miler, which was launched March 13th, the day schools closed in North Carolina. The virtual race asked runners to log 19 miles in a week, or 2.7 miles a day for seven days, to raise money for PPE for healthcare personnel.

“That race went crazy!” says Ratike. “It was the largest race in the country.” The virtual race made national news with more than 3,700 signups from across the US, as well as Japan and England. It raised $58,000 for the nonprofit CLTgivePPE. “It was super fun and really caught on!” A second COVID-19 Miler that wrapped up August 19 drew raised money for Feeding America and Direct Relief.

“I’ve always believed there are three parts of this running experience that bring people to an event,” said Tim Rhodes, Race Director for the Novant Health Charlotte Marathon. “It’s the competition, the shared community, or the cause.”

Put them all together and you’ll easily find the motivation to continue training. Find a virtual race that speaks to you, a nonprofit to support, a new distance, or a different challenge— and set goals. Invite friends, create a friendly competition, log your workouts on a sharable app to hold each other accountable. Make it work for you!

This year’s Novant Health Charlotte Marathon events will be virtual, so you can challenge yourself or your friends to a marathon, half marathon, relay, 5k, or 1-miler— and help raise money for the Novant Health Hemby Children’s Hospital. Rhodes says runner input will be invaluable as he and his team prepare for the November 2020 events. (Got ideas to improve the virtual run experience? Share them with ed@runcharlotte.com!)

“You can have a group chat where you send encouraging memes and report back when you’ve completed a run,” says Kuehnle. Be flexible, allow yourself some grace, and don’t get caught up comparing yourself to others in a self-defeating way. And don’t forget to reward yourself for a job well done! “Make sure to celebrate your accomplishments, no matter how ‘small!’ Kuehnle reminds us.

The bottom line? It may look and feel a little different for now, but you can still find the competition, the community, and the cause in a virtual event.

Snooze you lose? What you get with more z’s

September 4, 2020 by admin Leave a Comment

We know what runners’ dreams are made of: long, peaceful runs where our legs never get tired, personal bests, and yes, breaking the tape at the finish… Or these days, just getting the chance to toe the line. But here’s the deal; you won’t reach your dreams, or even have many of them, without this most overlooked element of your training regimen: sleep.

“Research shows it’s an essential component of your health and well-being,” says Dr. Karan Shukla, a Family and Sports Medicine Physician at Novant Health Randolph Family Medicine, and a member of the medical team at Novant Health Charlotte Marathon since 2016. “There’s a direct link to how much sleep someone gets, and the quality, and how they’re able to perform during training and competition.”

That makes a lot of sense to the perpetually-tired among us, who get up early to run, work all day, and come home to family and other obligations. Who hasn’t “gotten by” on 6 hours of sleep for 2 or 3 nights — or more — in a row? Well, it’s not good for your overall health, or your running performance.

The American Academy of Sleep Medicine and Sleep Research points out that adults need 7 to 9 hours of sleep at night to maintain healthy cognitive, physical, and metabolic function. That includes your immune system function (because getting sick is no fun) and regulating important hormones that control tissue repair, stress, and insulin levels (because being sore and broken down all the time is no fun either).

“Sleep affects performance in substrate ability — glycogen stores, how much time to fatigue, our reaction time, and cognitive speeds,” says Dr. Shukla. “And athletes might require more sleep than non-active people so that they allow for adequate recovery between training and performance times.” According to other studies, athletes are generally bad judges of the amount and quality of sleep they’re getting, and are most likely to “push through” because of the shape they’re in.

“We have a poor ability to self-assess how good our sleep is in general,” says Dr. Shukla. But athletes also feel like they’re working harder (in studies of “perceived exertion”) when they’re sleep-deprived, while their performance, accuracy, strength, and endurance have actually decreased. “Youth and collegiate athletes were injured more often after a night with not enough sleep,” says Dr. Shukla. “Even one additional hour can reduce injury.”

So what’s the fix for the busy, overtired, and under-slept amongst us? Dr. Shukla says there are a few simple things that will help us get better quality sleep, even if we don’t always get the right quantity.

5 Steps to Better Sleep

1. Optimize “Sleep Hygiene” – Your bedroom should only be used for one thing, advises Dr. Shukla, and that’s sleep. Not work, not TV, not reading, not browsing social media until you’re exhausted. Just sleep. And maybe one other thing (wink, wink). Leave everything else for your living room or office.

2. Shut Down Technology – You may think you’re doing some light reading until you’re drowsy, but science shows that your phone or laptop messes with your brain chemistry if you’re on it right before bed.

“The backlights interfere with our circadian rhythms by suppressing melatonin,” says Dr. Shukla. “It keeps your mind running and not in a relaxed state.” Shut it down an hour before bedtime to get the most rest — you want a 30-60 minute period to get in a relaxed state that allows sleep.

3. Cool Your Cave – The environment should be comfortable, cool, and dark, with minimal ambient noise. Perhaps hibernating in a frozen cave isn’t your speed, but you don’t want to wake up sweating, either. Some people will drift off better and sleep deeper with the whirr of a white noise generator or ceiling fan, or soothing lavender. Apps like Calm, Breathe, and Headspace can help you with mindfulness and breathing, and reduce stress and anxiety (but not right before bed!) A bedtime ritual (shower, set your alarm, prepare for the next day) also kicks your body into the habit of going to sleep.

4. Limit Late Snacks – We love sitting down with a bowl of ice cream or a glass of wine to relax, but again, WHEN you eat or drink can have an effect on sleep just like WHAT you eat or drink. NO CAFFEINE or stimulants after 2pm; your body knows, even if your droopy eyelids don’t. Alcohol and nicotine can affect your ability to fall asleep, too.

Some herbal teas, melatonin, and CBD oil have been gaining traction as non-narcotic sleep aids, but we wouldn’t suggest trying them for the first time the night before a race. And prescription medicines can also affect sleep and how refreshed or drowsy you feel when you wake up. Make sure you talk to a doctor about any meds you’re taking before adding a sleep aid.

5. Keep a Journal – Yes, sleep homework! Journals that chronicle when you went to bed, when you woke up, and how you slept, are a great tool to see how patterns affect your running routine. Log your workouts there, too, to see how sleep corresponds to how you feel when you run. You’ll also notice if you’re not keeping a consistent sleep schedule, which will affect your quality of sleep.

“This information can allow for a wide-angle perspective for training,” says Dr. Shukla. “Incorporating information like training loads, fatigue levels, stress level, and moods during these periods can help athletes appreciate the benefits of sleep on performance.” Journals are especially helpful for young athletes who are balancing school, sports, and studying in their day — and often late into the night.

There are also several other factors that can affect your sleep like hormones, pregnancy, or menopause for women, and restless leg syndrome, bladder issues, or other medical conditions. Check your iron and Vitamin D, as they can ease conditions that cause bad sleep, too.

And remember to find a mattress and pillow that suit you. These are very individual things, but a medium-firm pillow that supports your head without burying it is a good start.

Sweet dreams!