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Summer Running: How to Stay on Pace and on Vacation

We all know it can be a struggle to stick to our running routines while on vacation. But don’t sweat it – well, yeah. It’s summer. You’re just gonna be sweaty. But with a bit of creativity and some planning, your running can be an easy-breezy part of your break. Here’s how to make it happen! 

Race Calendar Roulette

Before you pack those running shoes, why not play a quick game of race calendar roulette? Scan local event listings for your destination – you might just hit the jackpot with a cool race to join! It’s a great way to explore your vacation spot and maybe snag a unique medal. Plus, you may even back before your travel companions have even reached for their first cup of coffee!

Social Media Shout-out

Time to put those followers and friends to the test! Toss out a friendly request on your social media for running tips in your vacation spot. You’ll be amazed at how many fellow runners are eager to share their favorite routes and hidden gems. Just remember to keep those exact travel dates under wraps – we want you safe out there!

Chat up the Local Running Shops

Pop into a local running store for the scoop. These folks know all the best spots to pound the pavement or hit the trails. Can’t find a shop where you’re headed? No worries! Your hometown running store might know someone in your destination city. It’s like six degrees of Kevin Bacon, but for runners. 

Hotel Lobby Intel

When you’re checking in, give the front desk a friendly ask about running routes. Some hotels have maps ready to go. Who knows, you might even find out about some nearby run clubs, too. 

Heat Map Treasure Hunt

Want to run where the locals run? Check out heat maps on apps like Strava or Garmin. It’s like a treasure map for runners! For a free option, USA Track and Field has a route finder too. It’s not as high-tech, but it gets the job done. 

Mixing running into your vacation isn’t just about keeping on your training plan. It’s also a fantastic way to explore new places and snag some “you time.” Run on! 

Sunscreen is Still Your Skin’s Best Friend

Sunscreen isn’t just for beach days – it should be an essential part of your daily routine; and not just when you’re on the run, and hitting the road or trails. We caught up with Jennifer Lopez, a Family Nurse Practitioner at Novant Health Dermatology Associates, to get the lowdown on why SPF is vital for active folks like us.

Why Sunscreen is a Must-Have

First things first – skin cancer is no joke. But here’s the good news: regular sunscreen use can significantly lower your risk. Lopez puts it bluntly: “Skin cancer is on the rise. Sunscreen protects you from sunburns and constant sun damage which decreases your risk for all skin cancers.”

But it’s not just about cancer prevention. Lopez adds, “It prevents premature aging like wrinkles, dark spots, blemishes, uneven skin tones and inflammation. It keeps your skin more elastic and prevents that leathery skin.” Who doesn’t want to keep that youthful glow while crushing those miles?

When to Slap It On

Now, you might be thinking, “Do I really need sunscreen for my quick morning run?” The answer is a resounding yes! Lopez emphasizes, “The biggest misconception I hear about is that people will only apply sunscreen when they ‘go out in the sun’. We recommend using sunscreen on a daily basis – all year round, whether it’s overcast or sunny, even if you work indoors all day.”

She adds a crucial tip: “That being said, it is definitely important to use sunscreen at the hottest portions of the day – between 10am-4pm!”

Don’t Forget the Tricky Spots

When you’re applying, don’t forget those easy-to-miss spots. Lopez reminds us, “Typical places people miss include eyelids and under eyes, ears, neck, tops of the feet, and behind the knees.” Your future self will thank you for being thorough. 

Yes. Your Dark Skin Needs Love, Too

For all our melanin-rich friends out there, this is for you, too. Lopez explains, “It is true that people with darker skin tones have more melanin and this does offer some protection from the sun, which can lower their risk for skin cancer. However, they can still get skin cancer!” Again, if you’ve got skin, show it some SPF love.

Choosing Your Sunscreen Sidekick

When it comes to picking the right sunscreen, Lopez advises, “Use a ‘Broad Spectrum Sunscreen’ (Protects against UVA & UVB rays); use an SPF of 30 or more.” She also adds a reassuring note: “Don’t let the fears about chemicals prevent you from protecting your skin. The sun’s UV rays will always be a major risk factor for skin cancer which can be deadly.”

Remember, protecting your skin should be part of your daily routine. So take Lopez’s advice to heart, embrace the SPF. Your skin will thank you, and you’ll be setting yourself up for a lifetime of healthy, happy running. 

Running Safely in the Summer Heat: Essential Tips for Runners

As the first major heat wave of the summer bears down on a large swath of the U.S., millions of people are facing potentially dangerous conditions. Meteorologists are warning that stifling temperatures could break daily record highs and persist throughout the week. The National Weather Service has identified this as the season’s first significant heat wave – and one we’ll feel right here in Charlotte. 

This weekend, Charlotte area temps are expected to be 95°F on Saturday and 96°F on Sunday, with overnight lows only dipping into the low and mid-70s. Strap in, y’all. The forecast predicts highs in the 90s to continue into the following week.

Health officials are reminding everyone to take extra precautions, since soaring temperatures can be serious health risks. The National Weather Service notes that heat is one of the leading weather-related causes of death in the U.S. Vulnerable groups include infants and young children, pregnant women, older adults, and those with chronic medical conditions. It’s crucial to be vigilant for signs of heat exhaustion and heat stroke, two serious conditions resulting from prolonged exposure to high temperatures.

Recognizing Heat-Related Illnesses

Heat Exhaustion: Symptoms include headache, nausea, dizziness, sweating, and thirst. If you or someone else shows these signs, move to a cooler place, sip water, and cool down with cold compresses or by removing unnecessary clothing.

Heat Stroke: This is a more severe condition, characterized by confusion, loss of consciousness, profuse sweating, and a very high body temperature. Heat stroke is a medical emergency. If you suspect someone is suffering from it, call 911 immediately and move them to a cooler place. 

Like way say often around here; a runner’s gonna run. If that sounds like you, be smart about it. If you’ve not spent much time in the heat just yet, this weekend probably isn’t the time to tackle your toughest workout. 

Dr. Keith Anderson is medical director of the Novant Health Charlotte Marathon. He’s also an experienced runner, multisport athlete, Ironman™ finisher, and a family medicine and sports medicine physician at Novant Health. He says one of the keys to exercising in extreme heat is making sure you’re well-hydrated before your run even starts. 

“That might mean drinking an extra couple of bottles of water or Gatorade the day before your run,” he says. 

And for those who know they don’t do well in the heat, Dr. Anderson says this kind of weather would be a good time to work out inside, do some yoga, some strength training or get on the foam roller. 

Cool Tips for Running in the Heat

We couldn’t resist that cheesy subheading. But seriously, we know many runners runners are determined to stick to their routines. To do so safely, here are some essential tips to keep in mind:

Hydration is Key: Proper hydration is crucial before, during, and after your run. Drink plenty of water to stay hydrated, and consider sports drinks to replenish electrolytes lost through sweat.

Choose Shady Routes: Adjust your running route to find shadier spots, such as trails or neighborhoods with lots of tree cover. Avoid open areas with direct sunlight.

Run Early (or Late): To avoid the peak heat of the day, run early in the morning or after the sun goes down. These times typically offer cooler temperatures and reduced risk of heat-related issues.

Dress for Success: Opt for lightweight, light-colored, and moisture-wicking clothing. Light colors reflect the sun’s rays, and moisture-wicking fabrics help keep you cool and dry.

Adjust Mileage and Pace: Be mindful of the heat and adjust your mileage and pace accordingly. It’s better to run shorter distances or at a slower pace to prevent overheating and exhaustion.

Listen to Your Body: Pay close attention to how your body feels. If you start experiencing symptoms of heat exhaustion or feel unwell, stop running, find shade, and hydrate.

Running in the heat requires extra caution and preparation. But there are ways to stay safe and enjoy your runs throughout the summer. Be smart about it, stay hydrated, and listen to your body. And sometimes a rest day really is the best day. 

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Lessons Learned from a Running Layoff 

It’s a harsh truth; but Injury, illness, or some other setback is coming for us all. No matter how balanced our training regimen, no matter our athletic ability, and regardless of our weekly mileage. At some point, we’ll find ourselves on the IR list. 

For some of us, present company included, even a few days away from our running routine can have us feeling irritable or just plain “off.” An extended stay on the IR can leave us depressed and downright angry. Unsurprising news, if running plays a big part of your life. 

Over the years and the miles, I’ve had injuries, surgeries, or other bouts that have kept me and my feet on the couch rather than on the road or trail. But it had been a minute. And, like jury duty, apparently my number was up once again. 

Two-plus months of zero running. 

Once given the “all clear” and the ground rules, I knew what I was in for. I’ve been up and down the comeback road before. It’s still a little lonesome. It’s humbling, too. But, being forced to slow down taught me another couple of lessons. Or at least reminded me of some I probably already knew. 

Coming back ain’t easy. The older I get the more runway I need to get back into my normal running routine. “Normal,” of course, is an individual thing. Your mileage may vary, as the commercial said. Either way, it doesn’t make the hills any easier. But slow miles is still better than no miles. 

I’m paying more attention to little things that hurt. Is that pain really just soreness earned from yesterday’s miles, or did I push it just a little too far, too fast? Are my former running muscles recruiting friends to the comeback party, or am I conjuring another injury? Or, is this just what it feels like when you start running from scratch? 

I got some religion about cross training (again). The science is there to support the need for cross training, of course. But a runners gonna run, right? Until you can’t. Admittedly, I don’t get the same charge from a workout that isn’t running. But the layoff got in to a weights and flexibility routine I actually enjoy. At least there’s that. 

I actually can be (almost) patient. My caffeinated personality isn’t exactly designed for things that require much of a, “wait and see” approach. That’s probably why I’m not that good at fishing. The tincture of time, as my doc put it. Sometimes, that’s hard medicine to swallow.

I really missed running. Yes, the slow, humbling road back to running is beating me down a bit. The humidity isn’t really helping, either. Being at the finish line for most of the spring races was good medicine, too. But watching  everyone else – including my wife and dog – get the miles… it’s kind of a drag. That FOMO is really real. 

Running, I’m glad to be back. 

Running and Migraines: A Path to Relief for Runners

Migraines affect approximately 39 million adults in the United States, or about 20% of the population. They are the second leading cause of workplace disability, creating significant challenges for those who suffer from them. However, there is hope for runners who experience migraines. Integrating regular exercise into your routine, alongside other healthy lifestyle choices, can help reduce the frequency and severity of migraine headaches.

Understanding Migraines

According to Megan Donnelly, DO, head of the Comprehensive Headache Center and women’s neurology at Novant Health, 39 million adults suffer from migraine headaches– that’s about 20% of the population. Migraines are the second leading cause of workplace disability. Migraines are complex and multifaceted, and their exact cause is unknown. However, they are believed to result from chemical imbalances, abnormal physical pathways in the brain and surrounding nerves, genetics, or environmental factors. Common triggers include:

• Stress
• Hormonal changes
• Alcohol, caffeine, and medication overuse
• Hunger and dehydration
• Exposure to natural light and certain smells
• Sleep problems
• Changes in the weather

Dr. Donnelly explains, “Typically, patients see their primary care doctor, who identifies that this is migraine and tries one or two different medication options, but perhaps isn’t seeing the level of clinical benefit that they or the patient were hoping for. Then they get referred to us.” For more severe cases, neurological referrals are common, especially for patients who have tried multiple medications without success.

The Role of Exercise in Managing Migraines

The good news for runners is that exercise can play a pivotal role in managing migraines. The American Migraine Foundation highlights that exercise benefits both mental and physical health, which is particularly valuable for those living with migraines. Regular physical activity can reduce stress, a common migraine trigger, improve sleep quality, and boost overall mood—all of which can contribute to fewer and less severe migraine attacks.

Dr. Donnelly, a seasoned runner and hiker herself, notes the importance of incorporating exercise into a migraine management plan. “Exercise and other healthy lifestyle choices can reduce the frequency and severity of migraine headaches,” she says. For runners, this means that maintaining a consistent training routine could be beneficial.

Practical Tips for Running with Migraines

While the benefits of exercise are clear, running with migraines requires some careful planning and consideration:

Stay Hydrated: Dehydration is a common migraine trigger, so ensure you drink plenty of water before, during, and after your runs.

Manage Stress: Incorporate stress-relief techniques such as mindfulness, yoga, or deep breathing exercises into your routine. These can complement the stress-reducing benefits of running.

Maintain a Regular Sleep Schedule: Poor sleep can trigger migraines. Try to go to bed and wake up at the same time every day, even on weekends.

Watch Your Diet: Avoid known dietary triggers such as caffeine and certain foods. Eating balanced meals at regular intervals can prevent hunger-related migraines.

Adjust to Weather Changes: Be mindful of weather changes and adjust your running schedule accordingly. Running indoors on a treadmill might be a good option during extreme weather conditions.

Communicate with Your Doctor: “It’s important to let your doctor know your daily routines and real-life goals, and how migraines are affecting your ability to perform,” advises Dr. Donnelly. Your doctor can help tailor a migraine management plan that accommodates your routine.

For runners who suffer from migraines, the path to relief may be paved with consistent, mindful exercise and healthy lifestyle choices. While migraines can be debilitating, there are numerous treatment options available. Regular exercise not only helps in reducing the frequency and severity of migraine attacks but also enhances overall well-being. By staying informed and working closely with healthcare providers, runners can effectively manage their migraines and continue to enjoy the many benefits of running.

To work with the Novant Health Neurology & Headache team, or to refer a patient, call Novant Health Neurology & Headache – SouthPark at 980-302-8626.

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