DC

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! 

# # # 

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 

Keep Running Fun and (Mentally) Healthy 

Athletes, actors, and other celebrities coming forward with their own mental health struggles have made it easier for more of us to speak up when we’re not ok. But not all of us are willing to open up that much. And as runners, that release, reset, or retreat is often found in lacing up and hitting the road, trail, or treadmill. While that’s great, it isn’t always enough. And sometimes, it’s too much. 

Juliet Lam Kuehnle, is a licensed clinical mental health counselor here in Charlotte. You may have seen her on TV, heard her podcast, or even read her book. (Good on you!) She’s an athlete, a parent, spouse, boss, and business owner, too. She knows personally and professionally that running is not just about physical activity; it’s also a powerful coping mechanism that can significantly boost mental well-being.

“Exercise is absolutely a top coping skill for runners,” Kuehnle emphasizes. “It boosts feel-good hormones and positively impacts mental health through improved physical well-being.” 

So yeah; running isn’t just about logging miles. It’s also about nurturing mental wellness. And, Kuehnle says it’s important to find the joy and purpose in our running, and not just the fodder for our Strava account. 

“The most crucial aspect for runners is to find movement that aligns with their values and brings joy,” she advises, “it’s about personal enjoyment, not external pressures.” 

We should prioritize activities that resonate with our passions and beliefs, rather than fears or society pressures. For runners, the experience of running should feel restorative, recharging, and nurturing. Kuehnle warns against turning running into a stressful or punitive activity. If it becomes punishing or stressful, it’s moving away from self-care. 

Top tips to keep running fun and healthy: 

• “Exercise is absolutely a top coping skill for runners. It boosts feel-good hormones and positively impacts mental health through improved physical well-being.”
• “The most crucial aspect for runners is to find movement that aligns with their values and brings joy. It’s about personal enjoyment, not external pressures.”
• “Running should feel restorative, recharging, and nurturing. If it becomes punishing or stressful, it’s moving away from self-care.”
• “Remaining flexible in your running routine is key. Listen to your body and adjust intensity and type of runs based on daily needs.”

Kuehnle suggests we all remain flexible in our running routines. Listen to your body and adjust intensity and type of runs based on daily needs, how you feel, etc. Sometimes a rest day is what we really need, regardless of what the training calendar suggests. This adaptive approach not only prevents burnout and potential injury, but also promotes sustainability and long-term enjoying running for the long term. We can all feel pretty good about that. 

# # # 

Spring Running Success Starts Here

Spring’s here; with its unpredictable weather, jam-packed weekends, longer days, and loads of opportunity to run. Whether you’re just starting out or you’re seasoned like grandma’s cast iron skillet, we all want the same thing: an easy-breezy, injury-free spring that rolls right into summer and fall. Here’s how to bring you’re “A” game to early-season running! 

Get Your Warm-Up and Cool-Down Game On Lock

Before you hit the tarmac or the trail, take a few minutes to warm up. Stretch it out, get those muscles awake and ready. And hey, don’t forget the cool down after your run. Even a nice, leisurely post-run walk can help set you up for tomorrow’s workout. 

Slow Your Roll 

When the weather is fantastic – and the pollen count is low — the urge to run every single day is real. But if daily running isn’t your norm, strive for consistency versus a streak. An every other day routine is a great place to start, build your stamina, and make running a habit you can stick with. And, one that won’t lead to overuse injuries and setbacks. 

No Need to Stay Thirsty

As you clock in more miles, your body’s gonna need that hydration boost. Drink up before and after your runs. Keep sipping throughout the day, especially when the heat cranks up. And it will. Staying hydrated keeps your engine cool and helps you recover faster. 

Gear Check 

Been a while since you treated your feet to new kicks? Spring’s the perfect time. Your old shoes might be begging for retirement after winter’s wear and tear, even if they were just your “walking around” shoes. Fresh shoes not only feel amazing, they juice your running game, too. Hit up a specialty running store for expert advice and the right shoe for you. 

Set Goals You Can Really Rock

Keep ’em real, keep ’em achievable. Don’t compare yourself to others or push too hard, too soon. Celebrate those small wins and running milestones; they’re the foundation for future running successes. Want to up your pace, go longer, or just enjoy the outdoors more? Balance is the key. Add strength training, swimming, or other workouts that will compliment your running. If you need a hand figuring it all out, ask a more experienced runner, or find a running coach—we’ve got some great ones around in Charlotte. 

You got this! We’re confident you’re ready to breeze through spring running like a champ this year. 

# # #