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No matter how new you are to running, you’ve probably seen or heard of creatine. The muscle-building supplement is once again gaining popularity within the running scene. Maybe you associate it with bodybuilders or powerlifters, but there’s increasing conversation and science to back it up, that creatine may offer benefits to runners. And not just the type who are gunning for gold medals or sprints. We asked experts and real runners about it, so you can decide if creatine deserves a spot in your training or running routine.

What Is Creatine, Anyway?

Creatine is a naturally occurring compound found in your muscles, where it helps produce quick bursts of energy. In most cases, and for most people, it’s safe and easy to use. “Creatine is one of the most widely-studied sports supplements out there,” says Dr. Ryan Stempniak, a family and sports medicine physician at Novant Health. He’s also a lifelong athlete, and uses creatine in his own workout routine. “It builds up energy levels in the muscles for quick bursts of activity, like weightlifting and sprints, but can be beneficial for most every type of athletic activity.”

Who Might Benefit Most?

While creatine certainly isn’t a “must-have” for every runner, science is starting to show some perks—especially if speed is your thing. According to registered dietitians Kate Emproto and Matt Dengler from RxRD Nutrition here in Charlotte, sprinters and middle-distance runners (think 800m to 5k) may benefit the most. “All of these events rely heavily on the anaerobic system for energy (ATP-PCr), compared to endurance runners, who rely more on aerobic capacity,” they explain. More ATP means more explosive power: a/k/a, faster starts, stronger sprints, and better performance in those high-speed races.

If you’re mixing strength training into your routine – and quite honestly, we all should, Dr. Stempniak pointed out – creatine can give you an edge there, too. “It supports strength training sessions by enhancing power output and helping you push through more reps,” Emproto and Dengler note. That translates to better strength gains, more muscle efficiency, and a training boost you’ll actually feel.

While research on endurance runners and creatine is less robust, there are still some real potential benefits: improved recovery, electrolyte balance, and more efficient muscles. “It’s been shown to help with muscle recovery and cognitive ability, too,” says Dr. Stempniak. So, while it might not directly shave minutes off your marathon time, it could help you bounce back quicker and train harder. 

A Runner’s Perspective

Tarik Haniff is a Charlotte-area runner and former soccer player who started using creatine thanks to his background in powerlifting. “Overall, using creatine helps my energy levels throughout the day. When I’ve been on it for a few weeks, I can feel it and I feel energized throughout the day,” he tells us. Tarik cycles his creatine—six to eight weeks on, then a 10-day break—taking 5 grams per day and making sure to stay hydrated. “If you want to be a sustainable runner, you have to hit legs—and being on creatine will definitely help you with those workouts. And with overall attentiveness, too. I notice when I’m on creatine, I’m fired up for the rest of the day.”

How to Use Creatine Safely

If you’re curious about trying creatine, here are some practical tips from our experts:

• Stick with creatine monohydrate—it’s the most researched and effective form.
• Dose: 3-5 grams per day is safe and effective for most runners.
• Consistency matters—take it daily, even on rest days.
• Pair with carbs (like a banana or smoothie) to help your muscles absorb it.
• Stay hydrated! Creatine can cause some bloating or stomach upset, so drinking plenty of water is key.
• No “loading” (take large initial doses)—just stick with the daily amount.
• Try it in the off-season to see how your body responds.
• Talk to your doctor if you have any health conditions or are under 18—creatine isn’t recommended for minors^[1].

Should You Try Creatine?

At the end of the day, creatine isn’t a magic bullet—but it can be a helpful tool for some runners, especially if you’re looking to boost your speed, power, or recovery. Yes, that does seem like a pretty wide net. As Dr. Stempniak puts it, “For runners, it depends on what your goals are… there may be some benefit in there for you.”

While creatine is generally considered safe and easy to use for most people, there are potential but low-occurrence risks such bloating and water retention, dehydration and muscle cramps, and stomach upset. If you’re curious about creatine, you can try and see how your body responds. And as always, listen to your body and consult a healthcare professional if you have questions, or any preexisting health conditions or concerns. Remember: supplements are a personal choice and may not be right for everybody and every body. The best approach is the one that supports your goals, your body, and your running journey.

Summer has produced some first-time headlines. Or at the very least, some stuff we never thought we’d see: Baltimore forecast to be hotter than Furnace Creek; the term “heat dome” being used in everyday conversation; and health experts telling us to lay off the coffee and booze?

Before we go any further here, watch the weather and pay attention to your own body. Each of us manages the heat a little differently, and there’s zero shame in sitting it out or taking your workout indoors.

But let’s get back to this whole hydration thing.

As athletes and runners, we’re probably doing better than the average bear when it comes to staying saturated. These, however, are trying times.

“Hardly a day goes by in the clinic that somebody isn’t in there because of dehydration,” Dr. Keith Anderson told us. He’s the medical director for the Novant Health Charlotte Marathon, and a family medicine and sports medicine practitioner at the Novant Health Cotswold Medical Clinic.

“Whether that’s heart palpitations or dizziness or headaches,” he added, “a lot of the things that cause people to have daily symptoms or intermittent symptoms are because of dehydration, and definitely people don’t seem to realize how much they’re supposed to be drinking.”

DIY water station: Create your own little oasis by stocking a cooler on the porch or at the end of your driveway. Plan a route that passes your aid station often, and you’ll thank yourself later. Warning: this method does make it a little easier to call it quits. And sometimes, that’s the right thing to do. Bottle drops in the bushes: This OG method takes a little more planning, and there’s no guarantee your bottles will still be there if you drop them the night before your run. However, it’s still a pretty decent backup plan. For a more in-the-moment bottle drop, buy two bottles at your convenience store stop, then drop one along the way for replenishment on the return route.

Yay, ApplePay: Practically every convenience store takes credit cards, ApplePay, etc.. Slide one into your pocket, cap, or bag, and you’re good to go. Plan your route accordingly, and practically anything you’d need is just one aid station away. Ditch into the Drive-Thru: This one actually takes a little moxie, but we’ve found the drive-through window staff at most fast-food joints are more than willing to fill our water bottles or reusable cups. Use your best judgement about cutting line.

Phone a friend: Plan your route to pass neighbors and friends who wouldn’t mind leaving a bottle or two on the porch. If they’re runners, too, they’ll totally get it. Maybe they’ll even catch a few miles with you, too. Misery doesn’t mind company.

Frozen caps and bandanas (thanks, Coach!): Our old cross country coach introduced us to this one. He’d store our extra hats, caps, and bandanas in a cooler full of ice and we’d trade them out between loops. Add this to your DIY water station set-up. We’ll store a cap in the freezer to get a hot day’s run off to a cool start, too.

Got a creative way to stay hydrated out there? Let us know so we can share your wisdom with the bunch!

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