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Most people should aim for at least five servings of fruits and vegetables per day, but the average diet only contains about one and a half or two. Yikes. But getting more fruits and veggies into your day can actually be pretty simple. Kate Emproto and Matt Dengler, registered dieticians at RxRD Nutrition, provided us with some easy, realistic ways to work more produce into our daily routine.

Start your day with at least one

Try to incorporate at least one serving in the morning. Boost the nutrition of your egg scramble or omelet by adding veggies. You can also add berries, sliced bananas, or an apple to your morning yogurt parfait or oatmeal. If you prefer a morning smoothie, try blending greens like spinach or kale, or add frozen cauliflower for some extra fiber. If you’re an early AM workout enthusiast, have a piece of fruit before and/or after your workout for a quick carb source. There’s a good reason why they have bananas at the end of every race!

Make it convenient

Choose convenient options like frozen or canned veggies. They require minimal preparation and last much longer than fresh. You can also buy precut fruit for easy grab-and-go options, or canned fruit in water.

Upgrade your meals

Add vegetables to soups, stews, casseroles, and even sandwiches. Pile on lettuce, tomatoes, cucumbers, or any other veggies you enjoy. Want to bulk up your meals? Try mixing cauliflower rice with regular rice or combining zucchini noodles with pasta. You can even sneak more nutrition into comfort foods—like tossing broccoli or peas into mac and cheese or loading your pizza with veggie toppings.

Snack smart

We love dipping fruit in peanut butter, and topping our yogurt parfaits with berries! You can also enjoy raw veggies with a savory dip made with yogurt or cottage cheese and ranch seasoning packets. Additionally, raw veggies are great for dipping in hummus and guacamole.

Explore new recipes

Branch out with recipes like buffalo cauliflower, cauliflower crust pizza, homemade sweet potato fries, fresh salsa, or roasted Brussels sprouts. Shop in-season produce, visit your local farmer’s market, and challenge yourself to pick up a fruit or veggie you’ve never tried before.

Got any tricks or tips to add more fruits and veggies to your daily meals? Let us know in the comments, or hit us up at ed@runcharlotte.com. We’d love to share!

Chasing shade is kind of a must-do as the weather gets warmer around here. The good news for runners in these parts, is that we’ve got miles and miles of accessible, shaded trails which can make summer running a little more tolerable if not straight-up enjoyable. The joy of running off-road does comes with its own set of challenges; some of which downright suck. Like ticks. Eww. Ticks are more than just a nuisance—they can transmit diseases like Lyme disease and Rocky Mountain spotted fever. But don’t let that keep you relegated to the sidewalks this summer. A little preparation can keep you safely in the shade. 

The Tick Risk for Runners

Ticks thrive in wooded, grassy, and brushy areas. Coincidentally, those are the very same places that are well worth exploring. While North Carolina isn’t as notorious for tick-borne diseases as the Northeast, ticks are still present and can carry infections here. The risk increases in spring and summer, when ticks are most active and runners are spending more time outdoors. 

Ticks usually attach to you when you brush against grass, leaves, or branches. They don’t jump or fly, but they can cling to your clothing or skin as you pass by. Once attached, they may latch on and feed for hours or even days, increasing the risk of disease transmission if the tick is infected.

Prevention Tips from the Pros

Since we’re certainly not staying out of the woods this summer, we asked Dr. Ryan Stempniak, a family practitioner and sports medicine physician with Novant Health, about playing it safe out there. Here are his top recommendations for runners: 

• Stay Covered: Wear longer socks in the woods and on the trails. If you’re wearing pants, tuck your pants into your socks. Choose lighter-colored clothing and socks so you can spot ticks more easily.
• Use Repellent: The most effective repellents contain DEET. For those who prefer natural options, some essential oil-based repellents are available, though they may be less effective.
• Check Yourself: After every run, thoroughly check your legs, feet, socks, and lower body for ticks. Ticks can be very small, so look closely.
• Shower Soon After Your Run: Showering after being outdoors can help wash off unattached ticks and gives you a chance to check your skin. 

What to Do If You Find a Tick

If you find a tick attached to your skin, don’t panic. Dr. Stempniak advises using fine-tipped tweezers to grasp the tick as close to the skin as possible and pull straight out with steady pressure. Make sure to remove the entire tick, including the head. Do not use your fingers or try to twist the tick off. 

If the tick hasn’t latched, it will likely brush or wash off. If you remove a tick, try to save it in a sealed bag or container. Different ticks can transmit different diseases, so identification can help your healthcare provider determine the best course of action.

When to See a Doctor

Dr. Stempniak says most tick bites do not result in disease, especially if the tick was attached for less than 24 hours. However, if the tick was attached for longer or if you develop symptoms such as a red rash (especially a bullseye-shaped rash), joint aches, fatigue, fever, headaches, or flu-like symptoms, contact your doctor right away. 

Enjoy the Trails with Confidence

Yes, ticks are a year-round threat in North Carolina, but they’re more active in the warmer months – the very same months we spend more time in their territory. By taking a few simple precautions, like covering up, using repellent, and checking for ticks after every run, you can minimize your risk and keep enjoying the trails more and worry less about ticks. 

National Trails Day is Saturday, June 7—and that’s a good enough reason as any to check out the unpaved natural beauty Charlotte has to offer runners of all kinds. Whether you’re new to trail running or you’re full-on into it, the Queen City’s got a pretty incredible range of options. 

“You can enjoy the trails comfortably 12-months of the year,” Bill Bartee over at Jesse Brown’s told us. He’s outfitted many an adventure from his SouthPark shop. “A little more prep in the winter, and a little more hydration in the summer – even if it’s just so you can eat a little more ice cream.”

We can abide.

Here are five unique Charlotte-area trails we feel every runner should try. From beginner-friendly to more advanced, we believe each of these trails has its own personality and perks. Even if they don’t have ice cream. 

Evergreen Nature Preserve

Best for: Beginners, runners who want a peaceful trail escape with little chance of losing their way 

Tucked away in east Charlotte, Evergreen Nature Preserve is a hidden gem for those seeking a gentle introduction to trail running, or a quick couple of unpaved miles before heading to work. It’s like that favorite fishing spot or dive bar you want to keep to yourself… but can’t. The trails here are mostly flat and well-marked, winding through lush woods and wetlands. The 77-acre preserve offers about two miles of soft-surface trails, making it ideal for newer runners or anyone looking for a short, scenic loop without the risk of getting lost. Expect birdsong, wildflowers, a couple of runnable hills, and a sense of being “away from it all,” just minutes from uptown. 

Colonel Francis Beatty Park

Best for: Intermediate runners, those who want variety and lakeside views and a guided tour

Located in Matthews, Colonel Francis Beatty Park features a network of trails that circle picturesque lakes and meander through mature forests. The main loop is about 5 miles, with options to add or subtract distance. The terrain is rolling with some rooty sections and gentle hills, offering a bit more challenge without being overwhelming. This park is a favorite for runners who want to build confidence on singletrack and enjoy a mix of scenery.

Bonus: Chad Champion leads the Charlotte Running Club’s weekly, Wednesday morning trail run here, and has for more than 5 years. “There’s no better way to start your day,” he told us! 

East Main Trail at U.S. National Whitewater Center (USNWC)

Best for: Runners seeking a well-maintained, social trail system with options for more mileage

Yes, the USNWC is a trail runner’s playground, boasting over 40 miles of singletrack across 1,300 acres along the Catawba River. But we’re big fans of the East Main trail, one of the OG loops at the center. You’ll get rocks and roots, ups and downs, twists and turns here on this nearly 6 mile loop. And if you’re feeling cheeky, you can tack on another 6 miles. The trails are well-marked, directional, and shared with mountain bikers, but we’ve found plenty of solitude here over the years, since most folks access trails on the “other” side of the parking lots. It costs to park, but there’s also access to a locker room and showers so you don’t have to roll home dirty.  

Stevens Creek Nature Preserve

Best for: Nature lovers, families, and runners who want a peaceful, flowing trail experience. 

Stevens Creek Nature Preserve in Mint Hill offers a tranquil setting with about 3 miles of natural-surface trails winding through forests, meadows, and alongside Stevens Creek. The trails are beginner-friendly but include enough rolling terrain to keep things interesting. If you’re into it, there are interpretive signs along the way highlight the area’s ecology, making this a great spot for runners who appreciate learning about local wildlife and habitats as they go. It’s also home to OMR Ultra’s “Dirt Church” every Sunday. 

Backyard Trails (BYT)

Best for: Those craving technical terrain and adventure … just a few steps from SouthPark

If you’re looking for a little more challenge, the Backyard Trails—affectionately known as BYT—are a must-do. These trails, located near Park Road Park, and aren’t far from Madison Park, Park Road Shopping Center, and SouthPark. Known for their tight twists, punchy climbs, and technical features, expect roots, rocks, and the occasional log-over, with a labyrinthine layout that rewards a sense of adventure. Note: they’re popular with the mountain bike crowd, too, so stay alert. The BYT is best for runners with some trail experience who want to push it a little and don’t mind getting a little lost (or muddy) in the process. Thanks, Tarheel Trailblazers for keeping it real out there! 

Whether you’re just starting out or seeking your next big challenge, trail running could be your thing. Charlotte area trails have something for just about everyone, too. Did your favorite trail miss this list? Let us know, or hit us up at ed@runcharlotte.com 

The following is reprinted with the permission of Charlotte Running Club and with collaboration from the team at Elizabeth 8k– Ed

Before the start of the Elizabeth 8k, an unexpected medical emergency unfolded as a volunteer experienced a seizure. The event took place in close proximity to the Charlotte Running Club (CRC) tent, where Dr. Katie Moore, an oncologist with Novant Health and member of the CRC, was warming up with friends. Leveraging her medical expertise, she promptly tended to the individual, and was quickly supported by Novant Health’s EMTs which were also on site for the race. Simultaneously, 911 was immediately contacted, and within minutes, paramedics were on location, ensuring comprehensive care for the affected volunteer.

This incident underscores the importance of being prepared for medical emergencies, both on and off the course. In the following interview, Dr. Moore shares her expertise on how to be prepared in case of a medical emergency so first responders can properly assist you or your fellow runners.

CRC: When you responded to the young man and looked at his phone and wallet, what were you looking for?

Dr. Moore: At that moment, I was trying to identify him and gather any medical information that could help guide care. I was looking for an ID, emergency contacts, or medical alerts—anything that could give context to what was happening and be passed along to first responders. I checked his iPhone to look for emergency medical information. Apple allows users to store health details—like conditions, allergies, and emergency contacts—that can be accessed even when the phone is locked. It’s a great tool more people should take advantage of. Unfortunately this gentleman did not have this activated on his phone and we were able to ascertain little information about him and nothing about his medical history. 

CRC: Do you recommend something like a Road ID, and what should be on it?

Dr. Moore: Yes—tools like Road ID are incredibly helpful, especially for solo runners. I recommend including your name, an emergency contact, major medical conditions (like epilepsy or diabetes), allergies, and any medications that would be important in an emergency. It only takes a few seconds to read but can make all the difference.

CRC: What are some warning signs runners should watch for—especially when running alone?

Dr. Moore: Your body will usually give you clues when something’s wrong—you just must listen. Red flags include dizziness or lightheadedness, fatigue that isn’t normal, decreased sweat in a hot environment (heat stroke potential), shallow breathing, chest pain, difficulty catching your breath, elevated HR not normal for the workout you’re doing, blurry vision, nausea and vomiting. 

CRC: What can runners do before, during, and after runs to help prevent medical issues?

Dr. Moore: Here are some helpful steps to take:

• Before: Hydrate, eat if needed, warm up, and let someone know your route.
• During: Pace yourself, stay aware of how you feel, and listen to warning signs.
• After: Cool down, rehydrate, and pay attention to lingering symptoms.

Always stay in tune with how you’re feeling. If something feels wrong, stop. Don’t try to push through. If you’re alone and concerned, call 911. If you can, contact a friend. It’s better to pause a run than risk your safety. As runners, we are used to pushing through discomfort, but listen to your body, sometimes it is trying to tell you something more serious. 

CRC: Why is CPR Certification worth it for runners?

Dr. Moore: You never know when an emergency might happen—on a run, at the gym, in your neighborhood, or even at home. Getting CPR certified gives you the tools to step in and help when every second counts. For runners, it’s especially valuable since we’re often out in the community, sometimes in remote areas or among people pushing their physical limits. But beyond running, these skills can make a life-saving difference in everyday situations. It’s simple to learn, quick to do, and could help you save a life—on or off the trail. 

From Rob Zabel, Race Director of the Elizabeth 8K

“I’d like to extend my heartfelt gratitude to Dr. Katie Moore for her swift and effective response during the recent medical emergency. Her actions, coupled with the immediate support from Novant Health’s EMTs, underscore the efficacy of our medical emergency strategy and plans.

Although medical professionals remain ever-ready, incidents might not always occur in their immediate vicinity, especially on extended race courses. In such instances, the timely reaction from fellow runners can substantially influence outcomes. Consequently, it’s imperative for everyone to be well-versed and prepared to respond responsibly. Fortunately, in this instance at the Elizabeth 8K, the response was quick and the individual is doing well. 

Let’s continue fostering safety and awareness within our running community.”

Well, here we are on the cusp of the really warm weather. Granted Memorial Day weekend is the “unofficial” start of summer, but the heat will likely be on us good well before the calendar turns the page on the new season. But with a little bit of planning, you can weather the summer weather like a pro.

Take Time to Acclimate 

Depending on how well you handle changes in the heat and humidity, it may literally take a couple of weeks to get used to the weather. This is particularly important if you’re new to the area, or new to running. Bottom line, take your time and don’t get discouraged. A simple but effective strategy is shortening your regular runs or slowing your pace until you get used to the warmer weather. 

Hydration is Key 

Yes, hydration is a year-rounder, but it’s even more important when the weather warms up. You’ll want to add more liquids to your pre- and post-run routines this time of year. You’ll want to make sure you’re well-hydrated before your run even starts. Consider adding handheld water bottles for shorter runs and hydration packs for longer runs. 

Play it Safe in the Sun 

If you asked most runners, they’d say they’re pretty good about applying sunscreen when they’re going out to spend some time in the sun. Most of us aren’t as consistent when it comes to diligent sun safety on our daily runs. Fact is, sunscreen and good sun safety lowers our risk for skin cancers and keeps your skin looking younger longer. And that goes for all skin types and colors, too. 

Try the Trails 

Chasing shade is a little easier when you’re in the woods. And before you say, “trail running isn’t my thing,” we’re quick remind folks that not all trails are hard core, rocky, root-covered, and off the grid. Short, shaded, off-pavement loops can be found at Evergreen Nature Preserve in east Charlotte; Boyce Road Park Trails off the McAlpine Creek Greenway, just south of Cotswold, just to name a few. There’s even a weekly meet-up at Col. Francis Beatty trails with the Charlotte Running Club.

Take it Inside

There are some days when the weather’s just too much, the heat index is too high, or the air quality is just too poor for a quality or even safe run. That’s the universe telling you it might be better to take a day off or take your workout indoors. There are plenty of fun and efficient workouts you can do indoors that don’t require a gym membership or even special equipment.