DC

Where to Run: Parks and Greenways 

Charlotte is full of great places to run! But if you’re one of the more than 100 people moving here every day… you may not have found them all quite yet. As part of a fun, new series we’re launching, we thought we’d ask some folks who’ve logged a few miles to give you a head start finding some of Charlotte’s favorite places to run. We’ll begin with a list of area parks and greenways! 

McAlpine Creek Greenway

“Channeling all of the super-fast high school and collegiate cross country runners who have raced there is my fave!” – Lisa Landrum, RunCLTRun 

Arguably, one of the area’s most popular running spots. The upper trail connects to Campbell Creek Greenway taking you almost up to Idlewild Road. Heading south, you can take this greenway all the way to Providence Road.

Map it here

Little Sugar Creek Greenway

“Little Sugar Creek Greenway is my favorite greenway. Recent additions have made it so long! You can travel from the NoDa/Villa Heights area to the South Carolina state line using it. I know, the construction near Atrium Health at Kings and Morehead is a pain, but it’s a minor hiccup for such a fun stretch of greenway!” – Ashley Mahoney, Axios Charlotte

If Freedom Park is “Charlotte’s park,” then surely this is Charlotte’s greenway, stretching more than 17 miles. 

Map it here

Colonel Francis Beatty Park

“If I ever need to get away from the hustle and bustle of life, I head to Beatty. Early in the morning you can hear the birds chirping, the soothing sounds of water running, or at times the rustling of the leaves as a family of deer runs near you. It has a 5-mile flat, non-technical trail ( a few roots) that encircles the park. If you are looking for an easy trail run, come to Matthews, and run Beatty. To introduce those to trails, I started a weekly group run on Wednesdays at 7am. I’d love to have you join me anytime. Or if that day or time doesn’t work, I’ll give you a personal tour.” – Chad Champion, Novant Health Charlotte Marathon Ambassador 

Check that weekly greenway run and see for yourself. 

Map it here

Four Mile Creek Greenway
“Beautiful in the morning! – Miller Yoho; Charlotte Sports Foundation, Meck Mile 

This 3.3 mile greenway connects downtown Matthews with Squirrel Lake Park and from E. John St. to S. Trade St. with connections to the Matthews Heritage Trail and Matthews Sportsplex. Additional sections of the trail are part of the Lower McAlpine/McMullen trail network. 

Map it here

Mallard Creek/Toby Creek Greenway
“I like this one mainly for casual runs.  It’s running distance from my house, has flat sections for those who want that and elevation if I’m looking to do hill training.  Not a lot of bike traffic so the turns aren’t as hazardous as other greenways. Not as ideal for workouts because the GPS can be spotty due to tree cover during the summer.”   – CJ Langley; treasurer, Charlotte Running Club

You can get some miles here, as Mallard Creek also connects to Barton and Clarks Creek Greenways.

Map it here

Latta Nature Preserve
“Packed with options for single track trails, crushed gravel surfaces and groomed services roads that all weave in and out of waterfront views along Mountain Island Lake. This is my go-to trail system for quick afternoon miles, weekend long runs, and nature hikes with my little homies (5 & 8 yrs old) … it’s a plus that I can also jump on the water via various kayak launches at Latta!” – Adam Bratton; Recover Brands, Human Powered Movement 

You can sure make a day of it, with the Carolina Raptor Center and Quest Center also on the property.

Map it here

Charlotte Rail Trail
“I’m a bit biased because I have lived on or near the Rail Trail for eight years and host two weekly group runs on it, but it’s my favorite place to run. The mix of people, the ease to get to other places to run, the fact that it’s flat… There are just so many positives and it’s easy to walk someplace with friends for food or a drink after a run on the Rail Trail.” – Phillip Sanford; president, Charlotte Running Club 

The Charlotte Rail trail runs along the Lynx Blue Line from Center City into South End. The 3.5 mile route passes shops, bars, restaurants, retail and more. 

Map it here

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Making the Best of Allergy Season 

It’s here; covering seemingly everything that doesn’t move. It’s on your car, your patio furniture, your glasses, your pets… And just as soon as you attempt to wash it away, it’s back. 

We’re talking about the pollen, of course. For allergy sufferers, spring may be one of the toughest times to run. Or breathe, for that matter. And even those who don’t have seasonal allergies, pollen counts can spike the air quality index to levels that make it downright difficult for anyone working, playing, or running outside. 

Regardless of the conditions, a runner’s gonna do what a runner’s gonna do – which is run, of course. So we checked in with our partners at Novant Health for their advice on making the best of allergy season. The good news is, allergy season doesn’t have to be a total sufferfest. With some simple changes in your routine, you can keep your running and training on pace. 

It’s also important to remember that your allergies may change over time, says Dr. Keith Anderson, a family medicine and sports medicine practitioner at Novant Health. He’s also a runner, triathlete, and medical director for the Novant Health Charlotte Marathon. What worked last year may not work as well – if at all — this season. When in doubt, ask your doctor to develop an allergy treatment protocol that’s right for you.

Running Through Spring Allery Season

• Know what’s out there. It’s easy to keep track of pollen counts on your phone, with apps from The Weather Channel, My Pollen Count, Allergy Alert, and others. 
• Timing is everything. If you can, run later in the morning or in the afternoon when pollen counts are usually lower. 
• Wear a hat and sunglasses. The hat’s brim and your sunnies can keep allergens out of your eyes and off your face.
• Keep it indoors. These treadmill workouts to keep it fresh (treadmills: https://runcharlotte.com/treadmill-or-dreadmill/ ) Or use high pollen count days for strength training, yoga, or other indoor workouts.
• Shower and change. After outdoor runs, shower and change as soon as you can. That will get pollen and other allergens off your skin, hair, and clothes. 

Check out more on how to Run Through Spring Allergies Like a Pro https://runcharlotte.com/spring-allergies/ 

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Opportunities in Disguise

We love us some spring running weather in the Carolinas. And if you’re new around here, you’ve probably heard this story. Whether you love or hate today’s current conditions… stick around, they’ll change soon. One thing’s for certain; as spring showers and storms come and go, they serve up plenty of opportunities for us to be better runners. Here are just five ways to help you make the most of those rainy runs!

Gear Up and Get Comfy:

First things first, gear up with the right essentials to keep you dry and comfortable. Now’s as good a time as any to Invest in a lightweight, water-resistant jacket, moisture-wicking clothes, and gear that’s designed for less-than-perfect weather. When you feel good in your gear and you’re staying dry and comfortable, you can focus more on your run and less on the rain. And it’ll make it that much easier to get out there the next time it rains.

Focus on Form and Technique:

Rainy days are perfect for fine-tuning your running form. Pay attention to your posture, stride, and arm movements. The wet surface can give you instant feedback on how you’re doing here. Running in less-than-perfect conditions forces you to focus on your footing, helping you build muscle memory, balance, and adaptability as a well-rounded runner.

Strength Train Indoors:

On those extra rainy or stormy days when outdoor running isn’t as appealing – or safe — bring the workout indoors. Strengthen your core, legs, and upper body with exercises like squats, lunges, and planks. Building strength not only boosts your running performance but also keeps your rainy-day routine exciting and effective.

Stay Positive and Present:

Running in the rain is as much a mental game as a physical one. Practice positive self-talk, visualize your goals, and stay mindful during your rainy runs. Embrace the challenge, enjoy the moment, and celebrate every step you take. Rain or shine, resilience and positivity are skills worth sharpening. 

Stay Hydrated:

Just because it’s wet or rainy outside, that doesn’t mean you’re topped off inside. Sip water before your run, and during your run if you’re going a little farther. Make sure you’re getting all the liquids afterward, too. That’ll help speed recovery and get you ready for the next workout. Make those rainy days count, and you’ll appreciate those “just right” days even more. 

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Stuff We’ll Miss About Winter Running 

Despite a few chilly mornings, it’s probably a safe bet to say winter weather is now in the rear view mirror. Granted, winter around the Charlotte area was pretty mild this year, and we’ll likely pine for some of those frosty mornings come August… but for now, we’ll be more than happy to see high temps that near the age of November’s presidential candidates. 

Naturally, there are a few things we’ll miss with the change of seasons. Here’s a six pack of stuff we’re sure to miss about winter running. Not really. 

Laundry

Loads of it, actually. Why, laundry is arguably our favorite après sport activity, and a fantastic warm-up. All the folding, sorting, and washing of all the required layers is practically a multi-sport event in its own right. Bonus points if more than one person in your household is also a runner. And wherever this missing sock purgatory is located, it has one of my gloves, too.

Wardrobe Worries 

There’s some real voodoo here, between the art, science, and luck of getting your cold weather running outfit just right. Too many layers; and you’re a cold, wet, sweaty mess, with a jacket wrapped around your waist for miles. One too few, and you’re a cold, miserable, wreck. And there’s nothing quite like that pre-run game of hide-and-seek, trying to find that pair of gloves or warmer hat.  

Frozen Fingers, Toes, and Boogers, too

As if fumbling with your door key, watch, or packet of GU isn’t trouble enough with the layers and layers of winter wear … frozen digits just make it that much more fun. On shorter mileage days, your nose may do more running than you did. And you’ll notice each and every poorly placed seam along your gloves, just trying to keep all that snot in check. 

Slippery Things

Love us some black ice and other frozen stuff underfoot. As if the short days, warm bed, and wind chill factor weren’t enough to keep you indoors… From black ice to runoff from burst pipes to layers of leaves; winter running poses any manner of ground level threats that keep you from zoning out an letting the miles melt away. A few relaxed strides? Forget it. Working the aircraft control tower required less vigilance than an early morning winter run. 

Headlamps and Batteries

It’s dark in the morning, it’s dark after work… no matter when you run in winter, it seems it’s always headlamp season. It’s just one more piece of equipment we’re trying to keep up with when it’s winter. Is there enough battery left to last through this morning’s run, and did we even remember to put it back on the charger yesterday?

Up next… getting all crabby about the pollen. First world problems, indeed. 

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Chill Out: A Runner’s Guide to Ice Baths

Picture this: you’ve just completed a punishing long run or a series of hill repeats that have left your legs feeling like lead. The mere thought of descending stairs induces grimaces, and the prospect of tomorrow’s workout seems daunting. Or let’s skip the dramatic setup. Maybe you’re just plain old curious as to whether an ice bath can actually provide the promised relief and rejuvenation. Instagram sure makes it seem that way… let’s find out, shall we? 

First up; what exactly makes ice baths potentially beneficial to runners? The answer lies in their purported ability to expedite recovery, alleviate muscle soreness, and help us bounce back faster after strenuous exercise. Science lends credence to these claims, and there are plenty of studies highlighting the physiological benefits of cold water immersion. It’s actually not just social media hype.  

“There has been science behind this for a long time,” said Dr. Keith Anderson, medical director of the Novant Health Charlotte Marathon, and Family Medicine and Family Medicine Sports Medicine specialist with Novant Health. “There have been many studies on this with real data supporting its benefits… this is not just a perceived benefit.” 

The reality of it is, muscle soreness is often an inevitable companion to intense training sessions, longer distances, or tougher workouts. When we push our bodies beyond their comfort zone, microscopic tears occur within muscle fibers, triggering inflammation and discomfort. Here’s where the magic of ice baths comes into play. By constricting blood vessels and reducing swelling, the frigid waters work to soothe that soreness and speed the repair process. All good things. 

And it’s not just the physical benefits that make ice baths beneficial post-run therapy. There’s a psychological component at work here, too. The sensation of hitting that icy water can spark a mental reset and that rejuvenated feeling that can only come from being cold and wet. 

As with any therapeutic intervention, ice baths are not without their warnings. Dr. Anderson stresses the importance of consulting a healthcare professional before incorporating ice baths into your post-run routine, particularly if you have pre-existing medical conditions. 

We’ll give it to you, TikTok. There’s enough science behind this trend for us to get on board. But, like anything else, you can get too much of a good thing. Experts say the water for your ice bath should be in the 50F – 60F, and no longer than 10-15 minutes. If you’re new to the ice bath thing, slightly warmer and shorter sessions are a great way to start. 

Does this mean you need to run out and invest in one of those outdoor, ice bath dunk tanks? Probably not; unless money is no object, and you just absolutely have to own the latest any and everything. (Looking at you, triathletes. Haha!) A bathtub of cold water will do the trick. Add bags of ice as you gain tolerance, and keep an eye on the clock. 

Enjoy!