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If you’ve been feeling a little lonely lately, you’re not alone. Lonlieness isn’t just the stuff of the long distance runner – or the Iron Maiden song. (Google it.) A recent national survey from Cigna found that more than half of Americans report feeling lonely. Full disclosure; it was actually Ashley Mahoney’s Axios article that brought it to our attention. And that got us thinking about everyone in this running community. Are we ok? 

Even in fast-growing cities like Charlotte, where about 157 people move in every day, making new friends can feel harder than ever. It’s ironic, really — with so many new faces and so much happening, it’s still so easy to feel disconnected. But here in the Queen City, there’s at least one thing that keeps bringing people together: Charlotte’s running culture. From small neighborhood meetups to the local, massive run club scene; running offers something that social media and group chats can’t: real connection.

By now, lots of area runners may know Lindsey McGee. She’s a run club regular, and Novant Health Charlotte Marathon Ambassador. But that wasn’t the case when she moved to Charlotte two years ago.

“When I moved here, I wouldn’t have even called myself a runner,” she says. “In other cities, run clubs felt kind of intimidating — like they were just for fast runners. But Charlotte’s clubs are different. They’re really inclusive of people who walk, run slowly, or are just getting started.”

For Lindsey, what started as a way to meet a few new people turned into more.

“Those connections can grow outside of running. Some of my best friends now are people I met at a run club — we go to dinner, grab coffee, celebrate birthdays. It starts with a run, but it doesn’t end there.”

That’s something Danielle Heath can corroborate. She moved her with no job and no real contacts. And now she’s Community Outreach Director at Fleet Feet Charlotte, where she’s literally helping runners find community and each other on the daily. 

“Being here and integrating myself into the running community changed everything for me,” she says. “I’ve met my closest friends through running. Now, I get to help other people do the same — to build those connections and see how running brings people together.”

Professionals agree that connection and movement go hand in hand. Cliff Anderson, a Licensed Clinical Mental Health Counselor in Charlotte, and a runner himself. He often encourages his clients to find ways to get out and get active with others.

“For some folks, getting out and socializing becomes part of their ‘home practice’ in therapy,” he explains. “If someone likes running — or wants to try running for their health —local run clubs are a great option because they’re such a friendly bunch. It’s about finding the right fit for you.”

And with more than 80 run clubs around Charlotte, there’s a good chance you’ll find your fit somewhere. Lindsey sees it happen all the time.

“Sometimes it just takes one person to introduce you,” she says. “A friend of mine came to a run club at the Flying Biscuit after being here only a few weeks. We made sure someone kept an eye on him, and within days he had a whole group of friends. That’s the power of it — one run can turn into a whole community.”

Clare Kubiak knows that firsthand. She says running helped her find her people when she moved to Charlotte five years ago. 

“There are so many welcoming run clubs and groups — all with open arms. Once you make one connection, it opens worlds for you. The first big step is just making that one connection.” 

Loneliness can be a heavy feeling, but Charlotte’s running community has proven that sometimes the best way to lighten the load is to take that first step; even if it’s just around the block with strangers who might soon become friends.

If you’re looking to meet people who share your interests — or just want to make a new friend — try one of Charlotte’s local run clubs, or jump into an area race. You might find more than a running partner; you might find your community. And if your feelings of loneliness go deeper, help is available. Don’t hesitate to reach out to a licensed mental health professional. There’s no need to run that race alone.

Let’s be honest—runner or not, everyone poops. But runners? Well, some of us kind of obsess over it. But that’s not necessarily a bad thing. Staying “regular” is actually a really good thing. Unless nature decides to call about 2 miles into your run or race. There’s not a lot worse. 

So, how do you move things along before you hit the start line or your next loing run? Excellent question. There’s no one single, perfect answer. But, no pun intended, there are some strategies that’ll help you “go” when the time is right! 

Routine: Your Secret Weapon

Dr. Keith Anderson—yes, that Dr. Anderson of Novant Health, Charlotte Marathon’s own Medical Director and multi-time Ironman finisher—calls routine the most underrated pre-race tool in your arsenal. “Trying to teach your body a routine is the big part of it,” he says. “If your weekday mornings rarely involve a bathroom break before heading out, your guts won’t just magically cooperate on race day.” His advice: Set the alarm 30 to 60 minutes earlier than usual, sip a warm drink, take a stroll, and give your GI system time to wake up and respond to the plan. 

A Little Coffee, a Little Food, and a Little Movement

We asked a few of our Novant Health Charlotte Marathon Ambassadors, too. They’re experienced runners. They piled on to Dr. Anderson’s wisdom—with their own brand of flair. Cliff Anderson (no relation) is all about the “go” routine. “Black coffee about 1.5 to 2 hours before the start. As they say, ‘caffeine: enhancing performance on the road and on the commode.’” Yeah, that had us laughing, too. Cliff says he also likes some hot instant oatmeal along with my coffee. 

Dr. Anderson agrees, pointing out that hot liquids can get things moving, and a little fiber (oats, bananas, you name it) can help coax your system into action. Hydration and regular fiber—think real food, not just pre-race gels—keep your system primed and ready for showtime. Get up, hydrate, snack, move around. But don’t try something brand new on race day; practice your morning routine in training so your gut knows what you expect. 

Nerves, Last-Minute Prep, and “Plan B”

Nerves are real—and so are the “runner shitz” (thanks, Natalia Flores, for telling it like it is). “The earlier you get to race day, the earlier access to porta potties (read: cleaner!). My fave is being the first person to use them,” says Natalia. She’s a multi-sport athlete and a Novant Health Charlotte Marathon Ambassador, too. She always packs wipes for emergencies and isn’t afraid to pop some Imodium if her GI system starts acting up. And if that urge hits you soon after your first go? Hang around a bit and give your body time for a possible “second wave” before leaving for the start.  

Parting Tips: Leave the Stress (and the Rest) Behind

• Don’t overeat the night before. A light, familiar dinner is ideal. 
• Routine is real. Keep your weekday and weekend routines as close to same as possible. 
• Experiment way before race day. Try coffee, breakfast, and timing during long run training—not for the first time on race morning. 
• Give your gut time. It takes time to “train” your gut to go on your schedule. 

Poop happens. Pros and amateurs alike have ruined a pair of shorts at some point. If it happens to you, know this: you aren’t the first, and you won’t be the last. But getting your gut into a routine that suits your running and race schedule can lower the odds that you’ll have to go when the time is wrong. 

The leaves are falling, the temps are dropping, and the starting lines are calling—it’s marathon and half marathon season, folks! For anyone eyeing those big miles this fall (maybe at the Novant Health Charlotte Marathon?), now is the time to nail your pacing and race day strategy. Who better to guide us than Eric Smith, veteran marathoner and longtime pace team organizer for Charlotte’s biggest race. We asked Eric for a breakdown on some finer points that can make race day your best day ever! 

Train for the Course

For example, “Charlotte’s a hilly course,” Eric says, as anyone who’s climbed Queens Road on tired legs can confirm. (Yes, it really IS “uptown,” isn’t it? )“The number one thing is that folks need to understand how they handle hills—some runners attack them, some take it easy and recover on the downhills. Either way, it should play a big part in your training.” When training for Charlotte, Eric advises running hills in workouts so they’re not a shock to the system on race day. If your marathon or half marathon course will be flat, or mostly downhill, or features some other interesting topography … train on that kind of terrain. 

Even Splits = Even (S)miles

Ever think you’ll “bank time” in the first half so you can coast in later? It sounds logical, but it doesn’t really work that way. Eric’s seen it all: “If you bank time, you’re probably going to crash and run a huge positive split.” That’s why Charlotte’s pace teams focus on steady, even splits—no matter your style.

“Not everybody handles hills the same way, which is why we keep the pacers’ pace steady. It lets people tackle hills at their own effort, and regroup on flat or downhill stretches.” That way, the pace group isn’t a runaway train up every climb or a drag on everyone flying the downhills. 

How (and When) To Use a Pace Team

Here’s a pro tip: don’t just glue yourself to the pace group from the first step. “Sometimes the best way to use a pace group is to run with one slightly slower than your target for a few miles, then pick it up when you’re warmed up and feeling good,” Eric explains. “Don’t hang on for dear life from mile one.” The goal? Ease into it and find your rhythm, conserve energy, then chase those goals in the later miles. 

Expectations, Flexibility, and Having Fun

Distance running is anything but predictable. “In the marathon, there are 26 miles of opportunities for things to go wrong,” Eric says with a laugh. Sometimes, stuff happens: bad weather, tummy troubles, or just a “not-your-day” kind of feeling. “Be prepared to change your expectations on the fly, relax, and remember why you’re doing this in the first place.”  And the pressure for first timers can be enormous, too. Eric suggests a simple strategy: “Just plan to cross the start and the finish line and have fun in the meantime.”

Turn Training Into a Dress Rehearsal

Want to feel even more confident at the start? Eric’s philosophy is to make training resemble race day as you can: practice fueling, wear your race day gear, and don’t be afraid to tackle long runs solo—or in crummy weather. “There might be stretches where you need your own willpower to get through some miles.” Race day can throw anything at you, so being ready for it is half the battle. And always: practice with the gels and snacks and pre-run meals you plan to use so there are no day-of surprises. 

If you’ll be running the Novant Health Charlotte Marathon… 

Whether you’re running your first marathon of half, or chasing a PR; make plans to meet up with Eric and the Pace Team at the Novant Health Charlotte Marathon Expo presented by Fleet Feet. The Pace Team can answer questions for you, and help you feel even more confident heading into the start of your event. 

Pizza: the dish that’s launched a thousand debates—deep dish or thin crust, pineapple or no pineapple, healthy indulgence or calorie-packed no-no? If you asked us, we believe pizza is practically perfect, but we’re no pros. We just really like pizza. And, Charlotte’s got some GREAT pizza places, and some homegrown brands, like Brixx Woodfired Pizza. House of Pizza, Pizza Baby, Pizza Peel, and many more. 

What’s not to like about pizza? It’s a meal that can please even the most picky eaters. It’s built for delivery and for sharing. And under the right conditions, pizza can earn its spot on any runner’s plate, too. 

Kate Emproto is a Registered Dietitian at RxRD Nutrition. She put it like this: “As a native New Yorker, pizza will always have a special place in my heart.” But when it comes to her running, that love has some fine print. “It’s important to note that timing is key. Pizza has all three macronutrients—carbs, protein, and fat—but when you eat it in relation to your workout can make or break your performance.” 

And that’s the rest of our story…  

Pre-Run Pizza?? 

Thinking of fueling up with a slice before hitting the greenway or toeing the start line at Hit the Brixx? Kate’s advice: “If you’ve got 2–3 hours before your run, go ahead and enjoy 1–2 slices. Just give yourself enough time to digest.” The reason: “Fat and protein digest slowly, and the last thing you want is a heavy stomach mid-run.” 

Crunched for time? You can still get a boost from pizza’s best feature: the crust. “If you’re planning on eating something quick within 30 minutes of your run, then just opt for the pizza crust! Think of it like toast—a quick, easily digestible carb source to give you energy without the digestive load.”

 

Topping Tactics for Runners

Want to make that slice work harder for you? “Top it with grilled chicken for a lean protein boost. While it’s still controversial, pineapple would be a great addition to your pizza—extra carbs!” Kate adds that cooked spinach and zucchini are runner-friendly veggie picks, but lay off the cruciferous veggies or ones that often cause GI discomfort like broccoli, onions, cauliflower and peppers. Lastly, keep it easy on the cheese and avoid fatty meats like sausage and pepperoni.

Her pre-run formula: thin crust, light cheese, lean protein, easy-to-digest veggies, and just 1–2 slices. “Save the greasy, deep-dish stuff for another time.” 

Post-Race Pizza 

If you’re crossing the finish line at Hit the Brixx and already dreaming of that post-race woodfired pizza, there’s more nutritional wiggle room on the table (literally). “Post-run, you have more flexibility. Depending on the intensity of your workout and how hungry you are, 2–3 slices of pizza can actually be a solid recovery meal,” Kate says. “The carbs help replenish glycogen, and the protein supports muscle repair. Grilled chicken or lean beef is still the better protein choice, but if you’re craving pepperoni or sausage, go for it—digestion isn’t as much of a concern post-run, and a little fat won’t hurt your recovery.” 

Is Pizza Really ‘Perfect?’

Chef Rhonda Stewart, Senior Instructor at Johnson & Wales University put it best: “It satisfies the soul. Pizza plus a salad, and you have just created the most perfect meal.” The key, according to Chef Stewart, is quality and balance: “Some may say that pizza qualifies as junk food. However, when using quality ingredients…ingredients that YOU have assembled, then you know exactly what you are eating.”  

Pizza shouldn’t be a forbidden pleasure for runners— or anyone else, for that matter. It really just comes down to timing, toppings, and portion control. Whether you’re celebrating after the Hit the Brixx 10K this weekend, or carb-loading with a homemade slice; the right ingredients can help fuel your miles and your recovery. Like Chef Stewart told us, “eat good food, just not too much of it.” 

But Wait—There’s More! 

Here’s Chef Rhonda Stewart’s pizza recipe!  

Ingredients

Pizza Dough

 Yield:  36 oz, about 3 medium-sized pizzas

4-2/3 cups (21 oz)  bread flour

1-1/2 teaspoons kosher salt

1 teaspoon instant yeast

 2 Tablespoons sugar, brown sugar, or honey

1-1/2 cups (12 oz) water (room temperature, approx. 68-72 degrees F) *

2 Tablespoons olive oil

 Method of Preparation:

1. In a large mixing bowl, stir together the flour, salt, yeast, and sugar. Add all the water and stir with a large spoon until the dough begins to come together.

2. Add the oil and continue mixing with the spoon until dough becomes relatively smooth.   If there is any unabsorbed flour, add a teaspoon or two of water. Let the dough rest for 5 minutes.

3. Mix again with the wooden spoon until the dough is smooth and springy.

4. Place the dough into a lightly oiled bowl or container, cover the bowl with plastic wrap, and refrigerate it for anywhere from 12 to 72 hours. This is really important!

6. On the day you plan to bake, remove the dough from the refrigerator 3 hours before you plan to bake the pizzas. Divide the cold dough into desired size pieces.  (This recipe should make three medium- sized pizzas, depending on how thick you like your crust.) Shape each piece into a round-ish ball, smoothing with a bit of oil.  Place on an oiled sheet pan and cover with plastic wrap. 

7. About an hour before serving time, shape dough into rounds by stretching with your hands or rolling with a rolling pin.  The dough may spring back when stretching but just let it rest for a few minutes and try again.  Transfer dough to an oiled sheet pan to begin assembling your pizza.  For an extra crunchy crust bottom, sprinkle corn meal on the sheet pan before placing your dough.

NOTES:

—You can substitute up to 1 cup of whole grain flour (such as whole wheat, semolina or rye) for an equal amount of the bread flour, but you made need to increase the water by a few teaspoons.

Simple Pizza Sauce

6 oz. tomato paste

15 oz. tomato sauce

1-2 Tablespoons dried oregano

2 Tablespoons Italian seasoning

½ teaspoon garlic powder (or two diced cloves of fresh garlic)

½ teaspoon onion powder (or ½ cup finely diced yellow onion)

2 teaspoons Kosher salt

¼ teaspoon black pepper

1 teaspoon sugar

1 teaspoon chili pepper flakes (optional)

Method of Preparation

• Mix all ingredients in a medium-sized bowl.  If using fresh garlic and onion, saute quickly in 1 teaspoon of olive oil, then add to the rest of the sauce ingredients.
• Taste and adjust seasonings to your liking.
• Spread onto your favorite pizza dough.

Pizza Assembly

Preheat oven to 450*

Toppings:

• shredded mozzarella
• other cheeses: goat cheese, feta, gruyere, anything goes!
• pepperoni, sliced ham, shredded chicken, cooked sausage or ground beef
• veggies!  spinach, broccoli, artichoke hearts, cherry tomatoes, sliced mushrooms
• extras: fresh basil, pesto, sun-dried tomatoes

Once your dough is rolled out and on the pan that you will bake it, start your assembly.  A good rule to follow is 2/3 of the cheese, your selection of toppings, then the remaining 1/3 of the cheese.

Don’t overload your pizza!  Use your toppings sparingly so the dough will have a chance to bake all the way through.  Too many toppings equals soggy crust!

Time to bake!

In a PREHEATED OVEN, place your pizza on the bottom shelf.  Set timer for 5 minutes.  Depending on the thickness of your dough, the heat of your oven, the amount/type of toppings, you will need to adjust the timing.

Remove your delicious pizza pie from the oven, let cool at least 5 minutes before slicing.

Use a pizza wheel or scissors to slice.

Leftovers?

If you have any leftover pizza, refrigerate in a covered container.  To reheat, place pieces in a dry skillet, cover loosely with a lid.  Heat over medium heat until crust is crispy and toppings are warm.   This method helps overcooking the toppings, and allows the crust to crisp.  Never microwave pizza (or any bread, for that matter)!  This just creates a gooey soggy mess.

Enjoy!!!