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Mother Runners and Then Some

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Maybe your mom’s one of those “mother runners,” or maybe she’s your biggest cheerleader. Maybe you’re the mother who does the running these days. Either way, and no matter your relationship or memories of Mom, running is a tie that binds and heals. With that in mind, we asked some of our Novant Health Charlotte Marathon Ambassadors about their running, their mothers, and their own memories.

My favorite thing to do when I visit home is run with my mom! She jokes about our paces being different, but it’s the quality time together that matters most. – Kate Hamilton

My mother, who was never able to attend any school sporting event my whole life, came to my second half marathon to cheer for me and enjoy the post-race party with me. One of my favorite surprises of my adult life! She passed away a year later. – Sandy Johnson

Growing up I remember running a few times with my mom, but really she has been my biggest supporter! She’s traveled to many races with me, let me run when we go on vacation, and always allowed me to pick the post-run pizza spot :blush: — Meg Taylor

My mom delays breakfast and gift opening every Christmas morning for me to go get in a run, even though I’m the only runner in the fam! – Josh Rhodes

Mothers Day weekend 2020, I went to Camp Lejeune since my son was restricted from leaving base. My brother was stationed in Jacksonville at the time we ran our own Mothers Day 5K and my son stationed in AZ also ran a 5K same time and we FaceTimed after. — Deanna Nichole

My mom is not a runner, but she is a swimmer!  Years ago we did a triathlon relay in Wilmington with other family members where she swam and I ran.  Being able to be a part of the same race and celebrate that afterwards is a fun memory. — Anthony Cortina

When I ran my first full marathon back in 2019 my mom came to cheer me on. I was beyond nervous about completing this race because I did not know what to expect. By the end I was brutally exhausted and didn’t know how I was going to carry on. Seeing my mom at the cheer section near the finish line meant everything to me and made my finish an amazing experience. — Brooke Shepard

I’ve run the Muddy Princess 5k obstacle for the last 3 years. I have done a ton of events but this run is completed with 2 of my closest friends.  The 3 of us moms do this to show other moms they are unstoppable. – Tracy Dean

Sleep Better Tonight

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Not getting enough sleep these days… or nights? Join the club. We’ll probably get jackets. Well, maybe not. We’re too tired to get that done.

Truth is, most of us probably aren’t getting enough sleep. And that’s not good. Not getting enough sleep can be bad for your physical and mental health. It can leave your energy levels sapped, cloud your memory, slow your thinking and your sex drive, and leave you moody, cranky, and short of attention. And yes; a lack of sleep wrecks your training and recovery, too.

“Sleep and exercise are interrelated,” says Dr. Nancy Behrens, a specialist at Novant Health Sleep Medicine – Ballantyne. “Sleep allows the body to recover and perform better, and exercise improves sleep quality.”

The exact amount of sleep you need depends on your age, your overall health, your activity level, and training schedule. But in general, children need more sleep than adults to support their growth and development, and runners need more sleep than sedentary people. If you’re training for an event, or ramping up your mileage, you’ll want to add a even more sleep to your schedule to recover from the extra effort.

When it comes to grading your sleep, shoot for quality over quantity. Slow wave sleep, which occurs about 30 minutes into your sleep time, is when breathing slows, blood pressure decreases and growth hormone is released. Growth hormone leads to cell regeneration and muscle repair. That’s the good stuff!

So how do you get better sleep? Dr. Behrens says there are certain steps you can take to improve your sleep quality and maximize your body’s recovery from training.

  1. Keep the bedroom very dark, use black out curtains or a sleep mask if needed.
  2. Avoid cell phone, computer and tablet screens at least an hour before bed and overnight. The bright screens from these devices decrease the amount of melatonin your brain makes.
  3. Determine your individual sleep needs. Some people feel rested with six hours of sleep while some require nine hours a night. You’ll likely need more sleep when training.
  4. Avoid alcohol and caffeine as both can disrupt sleep. You typically want to avoid caffeine in any form, including tea and sodas, after 2 pm.
  5. Get a power nap if you need one. If you’re sleepy in the early afternoon, taking a nap for 30 minutes or less can rejuvenate you without making it harder to sleep at night.

As always, listen to your body. Monitor your sleep if you’re having difficulty bouncing back from workouts, feeling slow, depressed, or tired. Try adjusting your sleep habits and see if things improve. If not, ask your doctor or a sleep medicine specialist for help catching those much needed z’s.

Healthy Feet for the Long Run

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If legs are the tools of the cyclist’s trade, then feet are arguably that of the runner’s. Sure, legs are still part of the program, but feet play several very important roles and functions during the act of running. Taking care of your feet will go a long way toward keeping you up and running.

Your feet do more than just stick the landing. “Your feet absorb the impact when you make contact with the running surface,” says Dr. Douglas W. Bradberry, a chiropractic physician with Greenapple Sports and Wellness. “That force with each step can be three times your body weight.”

And it doesn’t stop there. Your feet have to support and stabilize your body through mid-stance. They feed your brain information about the terrain you are running on and help make adjustments to keep you balanced and upright. They’re part of the process until they propel you forward at toe off, and then begin the process over again with the next landing.

With all that, it’s not surprising Dr. Bradberry says foot injuries from running are relatively common. The most frequent he see in the practice are plantar fasciitis, Achilles tendinitis, and stress reactions or stress fractures. The good news, he adds, they’re most often easy to understand and avoid.

Common Overuse Injuries in the Foot

Plantar Fasciitis

If you’ve ever suffered through plantar fasciitis, you know it takes little encouragement to go from aggravating to acute. For the inexperienced, the plantar fascia is a band of tissue that connects the heel to the toes. If you pronate excessively, or your arch collapses when you run, walk or stand, the plantar fascia can become irritated or damage, causing pain in the front of the heel.

Achilles Tendinitis

The Achilles tendon connects your calf muscle to the back of the heel. With repetitive activities, like running, this tissue can get strained and irritated. The fibers of the Achilles tendon can get damaged and become painful during activity or even to the touch.

Stress Reactions or Fractures

Stress reactions and stress fractures in the bones of the feet are caused when the impact of running forces bones to bend a little bit. This repetitive bending can cause inflammation in the outer layer of bone tissue (stress reaction). If the bending continues before the bone is able to heal, it can cause a break through all or a portion of the bone (stress fracture).

All three of these injuries are considered overuse injuries. In other words, they’re most likely to occur when too much repetitive stress is applied to a tissue, and it breaks down, becomes irritated, inflamed, or damaged. However, your body has a wonderful ability to strengthen tissue over time to handle more and more stress. Here are four ways Dr. Bradberry recommends to keep your feet healthy for the long run.

 

Four Steps to Healthy Feet

 Slow and Steady:

Build in mileage gradually. A good rule of thumb is to increase volume by no more than 10% each week. This allows the muscles in the feet become better able to support the arch of the foot and limit the stress on the plantar fascia. The Achilles tendon become thicker and stronger to handle more stress. The bones even become more calcified and are less likely to break. In some cases, Dr. Bradberry recommends patients not run consecutive days to give the body an opportunity to recover and adapt before the next run.

 

Strength and Mobility:

To really improve running and avoid injuries, Dr. Bradberry recommends patients include strength training as part of their routine. And not just for core, glutes, quads, hamstrings and calves. There are muscles in the feet too. Exercises for the toes, mid foot and ankle can make a huge impact on performance and injury prevention. Focus on mobility (trigger point ball and stretches), stability (single leg balance, heel/toe walks and single leg Romanian deadlifts), and foot strength (toe yoga, towel crunches, and calf raises).

 

Nutrition and Hydration:

Proper nutrition goes a long way toward avoiding injuries, period. Staying hydrated and eating enough protein and carbohydrates has a direct effect on the health of the body’s tissues. Dehydration can cause an increase in the risk of sprains and strains. Not eating enough carbohydrates can cause fatigue and poor running form leading to overuse and misuse injuries. Not enough protein limits the body’s ability to add muscle tissue and become stronger and more resilient.

Time for New Shoes?

Maybe. Proper footwear plays a role in maintaining healthy feet. Dr. Bradberry says ideally, you want as little on your feet as possible. “You want your feet to be able to handle the stress of running without any outside assistance.” But not all feet are mobile, stable or strong enough. (You can get  there, with strength and conditioning, and practicing proper form.) Good arch support can take stress off of the plantar fascia. The appropriate heel drop can limit the tension on the Achilles tendon. And the right cushioning can help absorb some of the shock and alleviate the stress on the bones.

The bottom line, says Dr. Bradberrry, is overuse injuries are most likely to occur when we increase activity too quickly. Patience is a virtue, and it can also keep you on your (healthy) feet. 

Real Runners Talk About Missing Out

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Running is one of the few activities where the sport’s arena, if not the podium, is shared by pros and amateurs alike. Yeah, we know. There’s the occasional headline about the 3rd grade science teacher who gets called up to play in the NHL when the backup to the reserve to the second string goalie isn’t able to make it. Cool stories, for sure.

Arguably the pinnacle of our sport, the Boston Marathon conjures up emotions in most every runner. Those feelings range from joy to tears, jealousy and  disappointment, pride, anger, and yes — FOMO; the feeling of missing out. We side with the pros who state there are no bad feelings or emotions. It’s how you handle them that matters.

Sometimes it’s not easy to see your friends and running buddies go on without you. Yes, you can share genuine excitement in their success and still feel bummed you didn’t or couldn’t share in the experience. So what do seasoned runners do when injury, illness, work, or just plain living keeps them out of the game? We asked some of our Novant Health Charlotte Marathon Ambassadors, and they were happy to share these “how to” tips.

I sign up for everything, so no FOMO. But, seriously I think the best advice that I’ve heard (and the advice that I s-t-r-u-g-g-l-e to keep) is to keep your eyes on your own paper. Also, if you have to miss a race, it probably means that you get to sleep in! – Mandy Carter

I always have 2-3 races on my calendar in the following 3 months – and one GIANT race in the next 6 months. – Tia Smith

I like to live vicariously – do I want to run a rainy Boston myself today? Nope. Am I experiencing it anyway? Yes – by checking out social media posts, watching coverage, and exchanging messages with those that are there. I feel invested in them and that satisfies a lot of my curiosity. I’m not missing out, I’m there, just not in person. And bonus for me: no blisters or chafing this way! – Sandy Johnson

My mindset is now on my goals, training, and races. Being jealous of others does no good and it used to eat away at me, but it’s so much better for me mentally to just not care about what others do in events that I’m not involved with. – Philip Sanford

Trying to stay off social media and staying busy with other activities I love! – Meg Taylor

I just try to stay focused on my individual goals. But I did get that racing itch yesterday and signed up for run the south. – Jay Jamison

Focus on what you CAN do. I went from training for a 100 miler to being happy about getting a 5k PR. Different isn’t better or worse. I think anyone who has had a race go bad knows all about shifting expectations and moving the goal. Just sign up and try new stuff. Stressing about new things is exciting. Also, keep track of your new accomplishments. I have a “pre-dog attack” life, and a “post,” and while the “post” may not feel as good, I still get to put my shoes on and run. I try to hold on to that when my leg hurts going up stairs or when I fall on smoothly paved parking lots at the finish of races in front of people. – Mike Cooke

 

Read MORE about what mental health pros say about missing out: “Are you feeling it, too? Wrestling with FOMO” https://runcharlotte.com/fomo/

 

Don’t miss out on this opportunity to make your own running memories. The 2023 Novant Health Charlotte Marathon is November 4. If you’ve read this far, good for you! Here’s a coupon code that’s just for you: NOFOMO2023 Get on it. It’s only good through midnight Saturday, 4/22/2023.

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What Your Running Socks Say About You

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Like the car you drive, your favorite chips or Pop-Tarts; your preferred sock length says a lot about you as a person and as a runner. If you’re aiming to size-up the competition at your next race, suss out a potential new running buddy, or just fond of overthinking things, this list is for you. Here’s are the most-seen styles of running socks, and the kind of runner that inhabits them.

No-shows: On-trend and probably on every social media platform; you’re the pre-run/pre-race “flat runner” photo type. Your socks most likely match, or at least complement, the rest of your running ensemble. Mildly narcissistic, you don’t mind occasionally fishing your socks from the bottom of your shoes. Even mid-run. It’s a price you’re willing to pay for looking good. You’re the cheerleader of the bunch; an ideas person who pairs well with quarters.

Quarters: Dependable and understated, your socks are likely all from the same brand, and within a distinct color palette, too. You’re the low-fuss type that gets things done, doesn’t demand thanks or attention for the effort, and is just happy everyone is having a good time. You’re a control freak, a borderline obsessive, who probably planned the race or group run, and that’s fine by you. Is frustrated and confounded by no socks.

No socks: No problem! You’re a risk-taker, mostly in a good way. You’re the spontaneous type willing to go with the flow. You’re the one who’ll say “yes” to a last-minute opportunity to join a relay team, no questions asked. Long-term plans are not your thing. The fact is, you’re notoriously undependable. Some might say flaky, but almost in an endearing way? But when you do show up, you’re all-in. Pairs well with most other sock types, but consider yourself warned.

Toe Socks: You’re the secretive type. Or maybe you’re just the complicated and overly fussy type. Either way, you’re a runner of few words, preferring to linger in the periphery of the group and take it all in. You’ll comment, succinctly and reluctantly, but only when solicited. The flip side is you’re an excellent listener. Pairs well with no-shows. Should be monitored closely when paired with no socks.

Crew length: Whether it’s genius or laziness, you rock crew-length socks just so you’ll have one less decision to make. You’re a one-shoe-for-all-surfaces-and-situations kind of runner, and your sock choice reflects your Spartan attitude. How little do you care? You’ve been an empty nester for years, but still rock the minivan. Pairs with Birkenstock Arizonas and embarrassed family members.