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Race Day Wisdom 

It’s finally fall marathon – and half marathon – season! For lots of runners, this may a first time, or the first time in a long time since scratching that itch. By now your training plans are near complete, or you’re somewhere in the thick of those weekend long runs. Either way, you can do this! 

To send you on your way with just a little more confidence, we asked our Novant Health Charlotte Marathon Ambassadors for some race day encouragement and reminders. Experience is, after all, the very best teacher! 

Get to the race early so you don’t feel rushed! —  Meg Taylor 

Eat your dinner earlier than usual the night before. On race day, have a transportation plan, get to the starting line early, and don’t wait to go to the bathroom.  – Philip Sanford 

When it starts getting tough, think about that post race brunch/treat. – Jay Jamison 

Remember that it’s supposed to be fun. Sometimes the wheels fall off and the plan goes out the window. You can do everything right up until race day and then a cramp, stomach issues, bad weather etc. can pop up and ruin your day if you let it. Enjoy the race day energy with your fellow runners and the crowd. – Mike Cooke 

I have a list of loved ones that I dedicate the last few miles of my races to (miles 21-26). When things are getting hard and the pain is setting in, it’s a reminder that I get to do this and if it weren’t for those people, I wouldn’t be in that moment to experience whatever I’m feeling (good or bad). Mile 26 is always for my wife who sees the struggle that most don’t and fuels me through training. The last .2 and beyond is for me. That last ~1.2 is usually the fastest for me of the entire race. – CJ Langley 

Show up!! Trust your training, no matter what that is. As you get towards the middle of the race, and you’re tired. Remind yourself what you wanted at the beginning and don’t give up. It’s also okay to shift to plan B,C or D. – Lindsay B 

Always, keep going, no matter the speed – Tia Smith 

Post-race, do some periodic stretching throughout the day. It may be hard to do this, but going on a 1-2 mile walk a few hours after the race can be extremely beneficial for the soreness that comes – Josh Rhodes 

There’s no shame in doing a run/walk interval. It can actually reduce your overall time. Don’t feel like you “have” to run the whole thing. You don’t have to “race” your first half/full marathon. Participation is just as exciting! – Lindsey McGee 

Don’t start out too fast. Run with a pacer if you want to finish at a certain time, but don’t be disappointed if you can’t keep up! It’s your first marathon, so just enjoy it all!!! – Vanessa Falbo 

Wake up earlier than you think you need to on race day, give your body time to digest food and get ready. – Sean Pedernales 

Do not try anything new on race day. No new clothes or foods. Use whatever gels you have been using throughout training. Don’t go out too fast. It’s very easy to do that with race day excitement. – Siobhan Havlik 

Make friends during the race!! Talk to the people around you, you’ll be spending a lot of time together! – Kate Hamilton 

Cotton is rotten. Don’t try anything new on race day. Hydrate with electrolytes. Enjoy it, and don’t put too much pressure on yourself. – Bekah Eljoundi 

Make sure you get a good night’s rest and stretch for a couple days before and including the morning of.  Do not start out fast.  Slow and steady. – Tracy Dean 

Got any event day advice or wisdom you’d like to share? Email us at ed@runcharlotte.com 

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Safety is a Team Sport

Safety is a team sport. Whether you know it or not, you’ve got a spot on the roster. The Charlotte running community continues to build bench strength and a game plan to make the streets, greenways, and trails – or wherever you like to run — safer for everyone. 

This week’s Runner Safety Forum is the fourth in a series that started last October. The groups at these events keep getting bigger, and more diverse. All good things. The goal here is to keep the conversation about safety moving forward. 

“If we stop talking about it, we can’t expect other people to make change,” Laura Morrow reminded the group at the start. “The biggest thing we can do to make the community safer is to keep the conversation going.”

Runners talked about their concerns and their worries, and about the changes they’d seen or experienced since the last meeting. Some expressed their feelings of being, “rattled, disturbed and disappointed,” by events and the perceived lack of concern from others in their running community or groups.

Detective Dustin Lawrence added his voice to Wednesday’s conversation. He’s a runner, a veteran, and is now withCharlotte-Mecklenburg Police Department’s Sexual Assault Unit and Violent Crimes Division.

“The goal,” Detective Lawrence reminded the group, “is to mitigate crime… you can’t necessarily stop it, but you can mitigate the risk that you’ll be a victim of crime.” 

There’s no best place or best time to run, he said. A crowded greenway on a Saturday morning, or the sidewalk along a busy street – they all present their challenges. The best you can do is to run where you feel most comfortable and take precautions. 

• If you run with music, don’t have it so loud you can’t hear your surroundings.

• If you see something that looks odd, it probably is. Take note of it, and don’t be nervous about reporting it. It may be helpful information in a future investigation. 

• Make sure someone knows where you are, or knows where you’re going.

• If you carry something like pepper spray, personal alarms, tazers, etc., know how to use them. That includes the safety or emergency features on your phone.

• If you’re approached and feel uncomfortable, it’s OK to tell someone “no.” 

• Should something happen, make loud noises! Do anything you can to draw attention. It may save your life. 

• If you can run with someone else, do it. It doesn’t mean your chances are zero, but it does lessen them. 

Alex Johnson runs the greenway regularly. She says she feels fairly safe out there, especially when she sees some of the same faces out there.

“I think we kind of know each other at this point, and kind of look out for each other,” she said. “Making those connections makes me feel more seen and supported, and a little more comfortable.”

“Since being involved, I’ve changed the way I run – especially on the greenways,” said Chris Trifari. “I make it a habit of not just greeting someone out there, but also acknowledging them…Making sure they know that someone has seen them. Whether or not they’ve done something or intend to do something, they know someone has seen them today.” 

“I’m encouraged by the number of people here,” added Lisa Landrum, who’s helping keep the conversation going. “The power of this running community is strong, and it’s evident in meetings like this.” 

Landrum says next steps will include compiling and sharing a list of recommended personal safety devices, and possibly presenting again to Charlotte City Council. 

Safety is a team sport, yes. And like any successful team, it takes individuals making an effort. Together.

Keep in touch here to find out more info on the next Runner Safety Forum: https://www.runcltrun.com/safety/

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Everyone deserves the opportunity to run, walk, or jog without fear. Sadly, that’s not always the case. Even the most well-traveled routes, the busiest days, or the brightest of daylight can’t guarantee a worry-free run. 

In a survey released by adidas just this spring, 90-percent of women responding said they had safety concerns while out running. Half of women in that same survey said they’d received unwanted attention – like sexist comments, honks, whistles, or have been followed – while running. 

Most runners surveyed by Women’s Running said they felt even more anxious when hearing about physical assaults. Minority athletes, specifically people of color, LGBTQ+, and disabled athletes, share similar fears about safety on the run. 

Recent incidents and close calls on presumably “safe” places to run have lots of us worried about safety. Our own, and that of others, our running buddies, the kids we coach, our family and friends… 

Together, we can work to change that. 

Everyone is invited to attend an Open Forum on Runner Safety. Runners, friends, and partners are hosting another opportunity to coalesce and build community around making running safer for everyone. It’s next Thursday, and everyone is invited.  

Read More: Safety First

“This is a huge problem that one meeting will not change,” said Lisa Landrum; a parent, coach, runner, and one of the Forum’s organizers. “By coming with an open mind and willingness to discuss options, ideas, share stories and experiences, we can keep the conversations going.”  

Add those conversations have netted real results. 

“One of the things I’m most proud of is that our conversations are going beyond state lines,” added Tammy McClendon, a local runner and participant in previous forums. “I’ve had a social media follower and friend in Philadelphia inquire about our work, and vow to initiate the work in his city.”

Safety forums in October and December of last year, and presentations to Charlotte City Council ginned-up good media coverage and social media chatter. Organizers have shared safety guidelines with run clubs, and encouraged clubs to help new runners learn the safety ropes. Greater awareness and an active, engaged community can make it safer for every kind of runner. 

“We really need a community effort to make all people outdoors running, walking, birdwatching, or whatever feel safer while they’re outside,” said Jesus DelaTorre, who’s helping spread the word about the forum. “The fact that not everyone does means the work can’t stop.” 

Want to go? Of course, you do! 

What:  Open Forum on Runners’ Safety
When:  9/27, 6 – 7 pm
Where: Start 2 Finish Offices, 8618 Monroe Road 28212
Who: Runners, walkers… anyone who would like to make an effort to effect some change in our community. 
Why:  Because everyone should be able to run without fear.

https://docs.google.com/forms/d/e/1FAIpQLSdp1cGRTEutXWl3PJw1kTHf8alMNLvBmneb8Pd9AQ8i20WYGw/viewform

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5 Reasons to Try the Track 

Whether it’s your first time ever, or the first time in a long time; the track can be an intimidating venue. But it doesn’t have to be. This simple tool isn’t just for the speedy. Any and all runners can gain a little something from running around in circles. Here are five reasons to try the track. 

Tracks are often easily accessible. Generally speaking, most communities and neighborhoods can find access to a track through public parks, schools, and even some university campuses. Get acquainted with the school’s hours, since most don’t allow visitors during school hours. Same for public parks, as most have regular hours of operation. 

Tracks are safer than the streets. With no traffic or intersections, the track is quite possibly one of the safest places you can run. That doesn’t mean take safety for granted. If you’ll go early or late, check to see if the track is well-lit and find some friends to join you. And again, confirm their hours of operation or public access. Many running clubs also host regular track workouts. 

Track workouts are simple to measure. Each lap around a standard track is 400 meters. That’s in lane 1, of course. You’ll see staggered start lines for the outer lanes. Whether you’re running an interval workout, or just want an easy way to know you’ve covered a particular distance… the track is as simple as it gets. Heads-up: tracks in parking lots or other non-traditional surfaces might not measure-up. 

Tracks make it easy to measure your progress. Never run a mile without stopping? Trying to up your cadence, improve your form, or run any distance – faster? The track is your measuring stick and proving ground in one space. Take care, however. Add speed and distance work gradually.  

Tracks can smooth the road to recovery. If you’re on the comeback from a running-related or other lower-body sports injury, the track is likely the safest, and simplest place to start. At the track, you can easily monitor your pace and distance, and you can call it quits early should it come to that. 

Give the track a try and see what it can do for your running. We’re pretty sure you’ll find there’s benefit for most every kind of runner.

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