Blog: Feature Stories

The leaves are falling, the temps are dropping, and the starting lines are calling—it’s marathon and half marathon season, folks! For anyone eyeing those big miles this fall (maybe at the Novant Health Charlotte Marathon?), now is the time to nail your pacing and race day strategy. Who better to guide us than Eric Smith, veteran marathoner and longtime pace team organizer for Charlotte’s biggest race. We asked Eric for a breakdown on some finer points that can make race day your best day ever! 

Train for the Course

For example, “Charlotte’s a hilly course,” Eric says, as anyone who’s climbed Queens Road on tired legs can confirm. (Yes, it really IS “uptown,” isn’t it? )“The number one thing is that folks need to understand how they handle hills—some runners attack them, some take it easy and recover on the downhills. Either way, it should play a big part in your training.” When training for Charlotte, Eric advises running hills in workouts so they’re not a shock to the system on race day. If your marathon or half marathon course will be flat, or mostly downhill, or features some other interesting topography … train on that kind of terrain. 

Even Splits = Even (S)miles

Ever think you’ll “bank time” in the first half so you can coast in later? It sounds logical, but it doesn’t really work that way. Eric’s seen it all: “If you bank time, you’re probably going to crash and run a huge positive split.” That’s why Charlotte’s pace teams focus on steady, even splits—no matter your style.

“Not everybody handles hills the same way, which is why we keep the pacers’ pace steady. It lets people tackle hills at their own effort, and regroup on flat or downhill stretches.” That way, the pace group isn’t a runaway train up every climb or a drag on everyone flying the downhills. 

How (and When) To Use a Pace Team

Here’s a pro tip: don’t just glue yourself to the pace group from the first step. “Sometimes the best way to use a pace group is to run with one slightly slower than your target for a few miles, then pick it up when you’re warmed up and feeling good,” Eric explains. “Don’t hang on for dear life from mile one.” The goal? Ease into it and find your rhythm, conserve energy, then chase those goals in the later miles. 

Expectations, Flexibility, and Having Fun

Distance running is anything but predictable. “In the marathon, there are 26 miles of opportunities for things to go wrong,” Eric says with a laugh. Sometimes, stuff happens: bad weather, tummy troubles, or just a “not-your-day” kind of feeling. “Be prepared to change your expectations on the fly, relax, and remember why you’re doing this in the first place.”  And the pressure for first timers can be enormous, too. Eric suggests a simple strategy: “Just plan to cross the start and the finish line and have fun in the meantime.”

Turn Training Into a Dress Rehearsal

Want to feel even more confident at the start? Eric’s philosophy is to make training resemble race day as you can: practice fueling, wear your race day gear, and don’t be afraid to tackle long runs solo—or in crummy weather. “There might be stretches where you need your own willpower to get through some miles.” Race day can throw anything at you, so being ready for it is half the battle. And always: practice with the gels and snacks and pre-run meals you plan to use so there are no day-of surprises. 

If you’ll be running the Novant Health Charlotte Marathon… 

Whether you’re running your first marathon of half, or chasing a PR; make plans to meet up with Eric and the Pace Team at the Novant Health Charlotte Marathon Expo presented by Fleet Feet. The Pace Team can answer questions for you, and help you feel even more confident heading into the start of your event. 

Pizza: the dish that’s launched a thousand debates—deep dish or thin crust, pineapple or no pineapple, healthy indulgence or calorie-packed no-no? If you asked us, we believe pizza is practically perfect, but we’re no pros. We just really like pizza. And, Charlotte’s got some GREAT pizza places, and some homegrown brands, like Brixx Woodfired Pizza. House of Pizza, Pizza Baby, Pizza Peel, and many more. 

What’s not to like about pizza? It’s a meal that can please even the most picky eaters. It’s built for delivery and for sharing. And under the right conditions, pizza can earn its spot on any runner’s plate, too. 

Kate Emproto is a Registered Dietitian at RxRD Nutrition. She put it like this: “As a native New Yorker, pizza will always have a special place in my heart.” But when it comes to her running, that love has some fine print. “It’s important to note that timing is key. Pizza has all three macronutrients—carbs, protein, and fat—but when you eat it in relation to your workout can make or break your performance.” 

And that’s the rest of our story…  

Pre-Run Pizza?? 

Thinking of fueling up with a slice before hitting the greenway or toeing the start line at Hit the Brixx? Kate’s advice: “If you’ve got 2–3 hours before your run, go ahead and enjoy 1–2 slices. Just give yourself enough time to digest.” The reason: “Fat and protein digest slowly, and the last thing you want is a heavy stomach mid-run.” 

Crunched for time? You can still get a boost from pizza’s best feature: the crust. “If you’re planning on eating something quick within 30 minutes of your run, then just opt for the pizza crust! Think of it like toast—a quick, easily digestible carb source to give you energy without the digestive load.”

 

Topping Tactics for Runners

Want to make that slice work harder for you? “Top it with grilled chicken for a lean protein boost. While it’s still controversial, pineapple would be a great addition to your pizza—extra carbs!” Kate adds that cooked spinach and zucchini are runner-friendly veggie picks, but lay off the cruciferous veggies or ones that often cause GI discomfort like broccoli, onions, cauliflower and peppers. Lastly, keep it easy on the cheese and avoid fatty meats like sausage and pepperoni.

Her pre-run formula: thin crust, light cheese, lean protein, easy-to-digest veggies, and just 1–2 slices. “Save the greasy, deep-dish stuff for another time.” 

Post-Race Pizza 

If you’re crossing the finish line at Hit the Brixx and already dreaming of that post-race woodfired pizza, there’s more nutritional wiggle room on the table (literally). “Post-run, you have more flexibility. Depending on the intensity of your workout and how hungry you are, 2–3 slices of pizza can actually be a solid recovery meal,” Kate says. “The carbs help replenish glycogen, and the protein supports muscle repair. Grilled chicken or lean beef is still the better protein choice, but if you’re craving pepperoni or sausage, go for it—digestion isn’t as much of a concern post-run, and a little fat won’t hurt your recovery.” 

Is Pizza Really ‘Perfect?’

Chef Rhonda Stewart, Senior Instructor at Johnson & Wales University put it best: “It satisfies the soul. Pizza plus a salad, and you have just created the most perfect meal.” The key, according to Chef Stewart, is quality and balance: “Some may say that pizza qualifies as junk food. However, when using quality ingredients…ingredients that YOU have assembled, then you know exactly what you are eating.”  

Pizza shouldn’t be a forbidden pleasure for runners— or anyone else, for that matter. It really just comes down to timing, toppings, and portion control. Whether you’re celebrating after the Hit the Brixx 10K this weekend, or carb-loading with a homemade slice; the right ingredients can help fuel your miles and your recovery. Like Chef Stewart told us, “eat good food, just not too much of it.” 

But Wait—There’s More! 

Here’s Chef Rhonda Stewart’s pizza recipe!  

Ingredients

Pizza Dough

 Yield:  36 oz, about 3 medium-sized pizzas

4-2/3 cups (21 oz)  bread flour

1-1/2 teaspoons kosher salt

1 teaspoon instant yeast

 2 Tablespoons sugar, brown sugar, or honey

1-1/2 cups (12 oz) water (room temperature, approx. 68-72 degrees F) *

2 Tablespoons olive oil

 Method of Preparation:

1. In a large mixing bowl, stir together the flour, salt, yeast, and sugar. Add all the water and stir with a large spoon until the dough begins to come together.

2. Add the oil and continue mixing with the spoon until dough becomes relatively smooth.   If there is any unabsorbed flour, add a teaspoon or two of water. Let the dough rest for 5 minutes.

3. Mix again with the wooden spoon until the dough is smooth and springy.

4. Place the dough into a lightly oiled bowl or container, cover the bowl with plastic wrap, and refrigerate it for anywhere from 12 to 72 hours. This is really important!

6. On the day you plan to bake, remove the dough from the refrigerator 3 hours before you plan to bake the pizzas. Divide the cold dough into desired size pieces.  (This recipe should make three medium- sized pizzas, depending on how thick you like your crust.) Shape each piece into a round-ish ball, smoothing with a bit of oil.  Place on an oiled sheet pan and cover with plastic wrap. 

7. About an hour before serving time, shape dough into rounds by stretching with your hands or rolling with a rolling pin.  The dough may spring back when stretching but just let it rest for a few minutes and try again.  Transfer dough to an oiled sheet pan to begin assembling your pizza.  For an extra crunchy crust bottom, sprinkle corn meal on the sheet pan before placing your dough.

NOTES:

—You can substitute up to 1 cup of whole grain flour (such as whole wheat, semolina or rye) for an equal amount of the bread flour, but you made need to increase the water by a few teaspoons.

Simple Pizza Sauce

6 oz. tomato paste

15 oz. tomato sauce

1-2 Tablespoons dried oregano

2 Tablespoons Italian seasoning

½ teaspoon garlic powder (or two diced cloves of fresh garlic)

½ teaspoon onion powder (or ½ cup finely diced yellow onion)

2 teaspoons Kosher salt

¼ teaspoon black pepper

1 teaspoon sugar

1 teaspoon chili pepper flakes (optional)

Method of Preparation

• Mix all ingredients in a medium-sized bowl.  If using fresh garlic and onion, saute quickly in 1 teaspoon of olive oil, then add to the rest of the sauce ingredients.
• Taste and adjust seasonings to your liking.
• Spread onto your favorite pizza dough.

Pizza Assembly

Preheat oven to 450*

Toppings:

• shredded mozzarella
• other cheeses: goat cheese, feta, gruyere, anything goes!
• pepperoni, sliced ham, shredded chicken, cooked sausage or ground beef
• veggies!  spinach, broccoli, artichoke hearts, cherry tomatoes, sliced mushrooms
• extras: fresh basil, pesto, sun-dried tomatoes

Once your dough is rolled out and on the pan that you will bake it, start your assembly.  A good rule to follow is 2/3 of the cheese, your selection of toppings, then the remaining 1/3 of the cheese.

Don’t overload your pizza!  Use your toppings sparingly so the dough will have a chance to bake all the way through.  Too many toppings equals soggy crust!

Time to bake!

In a PREHEATED OVEN, place your pizza on the bottom shelf.  Set timer for 5 minutes.  Depending on the thickness of your dough, the heat of your oven, the amount/type of toppings, you will need to adjust the timing.

Remove your delicious pizza pie from the oven, let cool at least 5 minutes before slicing.

Use a pizza wheel or scissors to slice.

Leftovers?

If you have any leftover pizza, refrigerate in a covered container.  To reheat, place pieces in a dry skillet, cover loosely with a lid.  Heat over medium heat until crust is crispy and toppings are warm.   This method helps overcooking the toppings, and allows the crust to crisp.  Never microwave pizza (or any bread, for that matter)!  This just creates a gooey soggy mess.

Enjoy!!!

We all want to run better, feel good, and experience fewer aches and pains doing it. And a simple warmup and cooldown routine is quite literally your ticket to all of that. No fooling. Establishing a routine of proper warmup and cooldown exercises can help prevent injury, boost performance, and simply make running more enjoyable. 

We’re taking the guesswork out of it with guidance from Anne Fechtel, lead run coach at Charlotte-based Cross Conditioning Training. She highlights a few essential moves to add before and after any run.  

Warmup Moves to Start Strong

Leg Swings
Begin by loosening up your hips and hamstrings with front-to-back and side-to-side leg swings. These movement-based stretches help activate major muscle groups needed for running and gently increase your heart rate. 

Butt Kicks into High Knees
Switch between jogging in place, bringing your heels up toward your glutes (butt kicks), and then driving your knees up high. Both help improve flexibility and coordination while preparing your lower legs and core for the work ahead. 

Ankle Sweeps
Standing tall, extend one leg forward with your heel to the ground and sweep your hands past your ankle. This stretch is especially useful for waking up your calves and hamstrings, areas that often get tight before a run. 

Cooldown Moves to Speed Recover 

Standing Quad Stretch
After your run, take time to pull one foot up toward your glutes and hold, feeling the stretch in the front of your thigh. This simple move helps ease tightness in the quads and can support better knee health, too.  

Kneeling Hip Flexor Stretch
With one knee on the ground and the other foot forward in a lunge position, gently push your hips forward until you feel a stretch along the front of your hip. This helps counteract tightness from both running and sitting at a desk. 

Figure Four Stretch
Stand or sit, cross one ankle over your opposite knee, and gently sit back or lean forward. This stretch targets your glutes and outer hips—areas that work hard every time you run. 

Why Every Runner Should Make These Routines a Habit

Fechtel recommends spending 5 to 10 minutes before and after each run for warming up and cooling down. Taking just a few minutes to warm up prepares your body for a better run by raising your body temperature, activating muscles, and reducing your injury risk. Cooling down at the end helps your body transition to rest, supports flexibility, and encourages recovery—so you’re ready for your next run!  

Ah, September, October, November and December. The “ber” months, if you will. Honestly, that’s a new one on us, but we’ll play along. The air’s just a little more brisk, and the leaves underfoot have just a little more “crunch” to them – at least on some of our routes – and running around Charlotte is just a little more pleasant. Just like that, it feels like we’ve flipped the switch from summer to fall. So far, September has not disappointed. We could get used to this.

Here’s how we hope to enjoy running through the rest of the “ber” months:

Run Club, Anyone? Somehow, these after work run clubs make a little more sense to us. We totally appreciate the folks who gut it out during the heat of the summer at 6pm and such. We’re just not made of that. Let’s just say we’re pretty much in cold beers and hot grills mode at that point of the day? But with the weather cooling off, we can surely get down with an after-work start time. If you’ve waited to see what the after work run club scene is all about, the “ber” months are for you.

Treat Yo Self

Everyone knows holiday calories don’t count. If you’re in this church with me, then the “ber” months should be your favorite time of year, too. From Labor Day to New Year’s Eve, this part of the calendar is PACKED with excuses reasons to treat yourself. Pumpkin spice, if you must; but even without a long run on the “to do” list, we’ll happily have that cookie this time of year. And for those who celebrate, “Treat Yo Self Day” is Monday, October 13. We plan to go off.

Marathoning the Madness

Shameless plug, of course, but the Novant Health Charlotte Marathon is November 15. The crown jewel of the fall running calendar draws runners from all 50 states and dozens of countries here each year. Another record crowd is expected. If you’re new here (yay!) there’s a full marathon, half marathon, a rucking division, and the Chick-fil-A 5k. Plus, a bigger and better expo… we’re here to make a weekend of it you won’t want to miss.

Trots, Dashes & Other Running Traditions

Turkey Trots are as synonymous with fall as memes about finance bros in Charlotte. You’ve got several to choose from in the area. But don’t sleep on the other holiday-themed running events around here, either. And if you’ve never participated in the Charlotte Running Club’s “Holiday Lights” run, put that on your list, too. We’re told that’s coming up on December 14. Sit tight for more details. The “ber” months give every runner something to celebrate—whether it’s marathon medals, run club vibes, memories running with friends, or snacks. This season is about getting together and enjoying the miles. At least until the “brrrrrr” months get here. We see you, January and February.