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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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1,116 Reasons to Run 

Well… with the unofficial start of summer behind us, we can all focus on the next exciting thing on the calendar: The 4 on the 4^th presented by Novant Health! You really didn’t think we were gonna say “beach trip,” did you? 

(No, parents. We didn’t forget about graduation season. 😉 And congrats, grads!) 

While you’re weighing your options for how you’ll spend the next holiday, we’ve got 1,116 GREAT reasons you’ll want to run with us at the 4 on the 4^th presented by Novant Health. 

1000: That’s how many dollars in prize money are on the line here, folks. Men’s and women’s; first, second, and third place finishers. You know what they say; can’t win if you don’t play. Masters runners, we’ve got something for you, too. We’re excited to see who ends up on the podium! 

100: Someone’s walking – or running away – with 100 bucks for winning our hot dog eating contest. Open to anyone on scene that morning. The first one to down six dogs and buns is the winner. Word is, a certain Mr. Chestnut has committed to another event on Coney Island. Looks like this $100 is up for grabs! 

6: We’ve got a cool, half dozen Run For Your Life gift cards that’ll go to the winners in our special, Fourth of July edition trivia contest. TBH, we have no idea what kind of theme we’re running with here, but brush up on some useless trivia facts. Some random knowledge could pay off! 

4: Miles, of course. There aren’t a load of 4-mile courses on the local race calendar. The 4 on the 4^th event is as good an opportunity as any to race, run, or walk a little further than the everyday 5k. No offense, 5k’s. We still love ya. 

1: And there’s a special prize for the best red-white-and-blue, holiday themed costume. We’ll let the audience decide the winner on this one. Decorate your kid, your stroller, your wagon – even your dog. The people’s vote will rule! 

5: That’s how many bucks you can save on your registration for the 4 on the 4^th presented by Novant Health. Just use the code 5DollarJuly4 at checkout. Don’t sleep on this one. It expires soon! 

Plus, we’ve got tons of free parking near the course; beers, cold drinks and hot dogs for all the finishers; live music at the finish line festival; and this year’s event tee is an awesome, Recover® Brands tank! 

Building Your Base: The Road to Success! 

Whether you’re aiming to conquer a half marathon or tackle a full marathon, laying a strong foundation through base building is the key to your success – and injury prevention. If you’ve got a fall or winter event on your calendar or wish list, now is the time to start laying that foundation. 

Before diving into intense training or race-specific workouts, it’s essential to establish a solid base of running mileage. Building a base not only increases your physical endurance, and it gets you mentally ready for the longer miles ahead. Plus, the slow, steady increase in mileage mixed with strength training can help keep overuse injuries at bay. 

Here’s how to build your running base! 

Start Easy for Beginners:

If you’re new to running or returning from a layoff or injury, begin by incorporating easy runs at a conversational pace into your routine. Aim for one to two miles several times per week, gradually increasing the distance as your stamina improves. The key is to run at a pace where you can comfortably hold a conversation without feeling out of breath. Easy does it! And don’t be afraid to incorporate a run-walk mix into your mileage. 

Advanced Strategies for Experienced Runners:

For seasoned runners, base building can include a mix of easy-effort runs, long-distance sessions, and targeted workouts such as hill runs, tempo runs, and fartlek training. Striking a balance between easy and challenging runs is crucial to avoid burnout and injury while steadily increasing your stamina. 

Slowly Build Distance:

Regardless of your starting point, incrementally increase your mileage following a structured training plan. Avoid the temptation to progress too quickly, as this can lead to injuries or fatigue. Yes, we’ve all had those days when we feel like we could run forever. Resist the urge to keep on keeping on! Increase your long run by one to two miles every couple of weeks to allow your body to adapt gradually.

Expect to Spend Some Time:

Base training typically spans from four weeks to four months, depending on your experience level, current fitness, and overall goals. Aim for at least one month of dedicated base building to see significant improvements in your running stamina, and to get your body ready for the training program ahead. 

Incorporate Strength Training:

Don’t neglect strength training during base building. Building muscular strength is essential for endurance and injury prevention. Incorporate weightlifting exercises to complement your running workouts and enhance overall performance. No weights? No problem! TikTok and YouTube are loaded with bodyweight exercises you can incorporate into your routine. If you’re not sure where and how to start, begin with a reputable running coach or running program. 

Coach Jamey Yon from TriYON Performance developed the Official Training Plans for the Novant Health Charlotte Marathon and Half Marathon. He recommends a focus on aerobic miles combined with run-specific strength work. For marathon preparation, long runs ranging from 18 to 22 miles (depending on experience) are ideal, with peak mileage occurring 3-4 weeks before the race. Half marathon training can include long runs of 12-16 miles, with a peak no close than two weeks before your event.

Building a strong base for distance running is the cornerstone of successful half marathon and marathon training. The key is to gradually increase your mileage, incorporate varied workouts, and don’t forget to add that strength training! If a fall marathon or half marathon is your goal, now’s the time to put in the work. You can do this! 

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Global Running Day is a day that celebrates the sport of running for people all over the world. It started in June of 2016 and has been going strong ever since. We think that is something that the Charlotte community as a whole should celebrate! 

The 2024 Global Running Day celebration in Charlotte includes the Novant Health Charlotte Marathon, Around the Crown 10K Together with Truist, the Charlotte Summer Track Series, Brooks Running, runCLTrun, and Legion SouthPark Run Club. 

We’ll be celebrating runners like you, and lifting up non-profits doing big things for our running community, like: Girls On The Run, Let Me Run, Charlotte Track Club, Charlotte Running Club, and More Than Miles!

The party will take place at Myers Park High School’s track during the kickoff event for this year’s Charlotte Summer Track Series, and at Legion Brewing SouthPark. You’re welcome to join us at the track, or start your run at Legion Brewing’s SouthPark location to get a little 1.6 mile warmup in over to MPHS, to then join in the cheering or the running at the track!

NOTE: EVERYONE is invited to participate in the Charlotte Summer Track Series, which will begin at 6:30pm. Click here to register for the June 5 events, or the entire series! (Single day registration is just $10!)

Also: Girls on the Run and Let Me Run participants are invited to run a FREE 800m run at the June 5 Summer Track Series event. while wearing their group’s program or event shirt.  

Schedule: 

• Wednesday, June 5th
• 6:00pm – Runners depart Legion SouthPark Run Club for 1.6 – 2.0 mi run to MPHS 
• 6:30pm – Runners may choose to participate in Summer Track Series event(s), cheer Track Series participants, or engage with partners and friends.
• 7:00pm – FREE 800m event for GOTR and LMR participants (must wear program or event tee for entry)
• 7:30pm – Runners make the return trip from MPHS to Legion SP 
• 7:45- 9:00pm – Post-event libations and community at Legion SP