Blog: Feature Stories

In Defense of Junk Miles

I can’t stand the term, “junk miles.” The construct that every run must have some higher purpose or nobler goal is just ridiculous. In fact, it almost feels a little privileged to say it. Ask any one runner who’s been sick or hurt. They’d happily take junk miles if it meant any miles at all. 

But I wasn’t always that way. 

“Whatcha training for?” I’d regularly ask any runner I’d see along the road, or stuck at the same stop light with me. We’d talk back and forth about plans and schedules and such, and it never seemed to occur to me that someone would just be out “running.” 

I’d been running since before freshman year of high school and really never stopped. And I’d always seemed be training for something; the upcoming season, an upcoming race, or the next season or the next race. Ever run the rubber off the wheels of a baby jogger? Granted, I had some help, but we managed to do it. On three of them, as I recall. Junk miles? Hardly. More like resistance training. Or running the resistance out of sleepy toddler that just wouldn’t lay down for a nap. 

And one day it was different. 

I stopped to introduce myself to a runner I cross paths with regularly. Out of either habit or obligation, I popped the question. “So, what are you training for?” 

“Nothing. Just running,” he said. 

Just running.

We went our separate ways, and I rolled that one over a few times. Just running. And what’s wrong with that? Not much, really. Truth is, “just running” actually has a benefits all its own. I was just slow on the uptake.

Over time, “just” running can help you build a positive and healthy habit. The sheer repetition of getting up and getting out consistently is literally the secret sauce to becoming a runner. 

Jeff Hudnall says he’s run many a “junk mile,” and loved every one of them. 

“I admit this habit is an addiction, but an amazing one that takes me to places and people that inspire me daily,” added Hudnall, who’s currently in his own training cycle. “I will return to junk miles for mental stability and enjoyment after my training block for my marathon goal race of the year.“

But even if a goal race or PR isn’t the point, running just to run gives you time away from work, from school, family, or other commitments and distractions that is hard to come by these days. It’s a simple pleasure in a complex world.

“I’m a ‘run for enjoyment’ kind of person,” said Jenice Jamison, a Novant Health Charlotte Marathon Ambassador. “It’s a blessing at the end of the day to be able to do this. So while being competitive is good, I try to keep things in perspective.”

Kayla Corbin is a certified health and wellness coach who admits she’s new to the term “junk miles,” but says she’s always thought of running as enjoyment and a way of moving her body. She just recently started to participate in local races. 

“I view them as an added bonus of ‘fun’ competitiveness,” adds Corbin. “Now, I go in waves of training for a race and just going on a run for the mental and physical benefits.”

The key, friends, is balance. 

Even if your training and racing schedule is packed as tightly as a tin of sardines, or you’re just trying to make it through another busy day; there’s probably room for running with no agenda, no goal, no finish line. Just running. 

RIP Your Favorite Running Shoes: Or, what do to when your old favorites are no longer available. 

Finding that perfect pair of running shoes is essential for both performance and comfort. And when you’ve finally met your dream shoe, you don’t ever want to think about the “what if’s” What if next seasons colorways are icky? What if they “update” it, and it just doesn’t feel the same? Or worse: what if they discontinue your favorite running shoe? 

Fortunately, there are several strategies you can employ to find a solution or a suitable replacement. Better still, we’ve got plenty of local running shoe experts here in Charlotte!  Fleet Feet’s Brett Albers and Run For Your Life’s Chris Elkins helped us get to some answers:

First: Don’t Panic—Explore Your Options

Brett Albers, operating partner at Fleet Feet Charlotte, says there’s no reason on worry. You’ve probably got alternatives. “Don’t be afraid of change! You can honor your favorite shoe and remember all the miles you racked up. But like running, you’re always moving forward. Trying and wearing a variety of shoes is a good thing,” he advises.

“In most cases, your running shoe style did not completely go away, but got an update.” Chris Elkins, owner of Run For Your Life in Charlotte, notes. “Just as popular consumer products evolve, so do running shoes.” Trying the updated version is crucial, as it will likely maintain many of the key features you loved. 

Stock Up on Remaining Inventory

If you discover that your favorite shoe model is being discontinued, consider purchasing multiple pairs while they’re still available. This can provide buy you a little time while you’re searching for a suitable replacement. Just remember that shoes may degrade over time, even when stored, so be cautious not to overbuy. See our expert advice on how to rotate your running shoes like a pro! 

Hit the Demo Runs

Albers suggests attending local demo runs hosted by running clubs and stores. “This is a great chance to talk to someone from the brand to find out what a great new option is now that your favorite shoe is discontinued.” Engaging with brand representatives can provide insights into the latest models and help you make informed choices. 

Be Open Minded

When trying on updated models, be prepared for potential fit changes. Elkins advises, “The fit change might require you to go up or down in size, or even change widths.” It’s essential to find the right fit for your foot to ensure comfort and performance. 

If the updated version doesn’t work for you, consider exploring similar options from other brands. Albers encourages runners to talk to fellow runners who have used the same shoe to discover what alternatives they are trying.

Consult Local Experts

“Visit your local running store. They’re your local experts!” Albers emphasizes. Engaging in a 3D shoe fitting process can help you determine which available shoes will fit and feel similar to your favorite. Local experts have the knowledge and experience to guide you through the process of finding a replacement.

“Your local specialty running shop has done the research,” adds Elkins. “They’ll be able to guide you through this process to show you a few comparable shoes and get the right one for you.”

Roll with the Changes 

Ultimately, the wholesale change or even discontinuation of your favorite running shoes can be an opportunity for growth and exploration. By experimenting a little, and following the expert advice from your local run shops, you can successfully navigate this transition. We get it. When something ain’t broke, why try and fix it?  But by embracing new options you can possibly enhance your running experience. You just might find out you’ve been missing something all along! 

Mile Marker: 250 Episodes of The Running Around Charlotte Podcast 

The summer of 2019 seems like forever ago, but that’s when we released the very first episode of The Running Around Charlotte Podcast, presented by Novant Health Orthopedics and Sports Medicine. Our first guest was our longtime pal, Lisa Landrum from Forward Motion and Run Charlotte Run. 

A whole 250 episodes later, we’re still friends with Lisa. 😉 And we’ve talked with and made lots of new friends, and heard all kinds of stories about running. After all those shows and all those conversations, we thought we’d take a second to reflect on what’s made the program pretty special.  

Local Running AND Runners 

fostering a sense of community, making connections, or creating something special here in Charlotte. We certainly couldn’t point to every episode that made us realize what an incredible place this is to run. But conversations with folks like Lisa Landrum, Around the Crown 10k founder, Brian Mister; Mad Miles’ Cornell Jones, and Girls on the Run founder, Molly Barker will give you a pretty good idea of how lucky we are to be running around Charlotte. 

The show really is about running around Charlotte, and the runners who make up the local running scene. Over 250 episodes, we’ve certainly not met every runner who’s 

Inspiring Stores and Overcoming Obstacles 

Many episodes feature stories of runners overcoming challenges. We’ve had the chance to talk with guests like Derek Lindstrom, who ran 114 marathons with his original heart, received a heart transplant, and now dreams of running another marathon. And our man Tom Perri, who’s paced thousands of runners at marathons around the world – and keeps on running despite a stage 4 cancer diagnosis. (He’ll be BACK in CLT for the 20^th anniversary of the Novant Health Charlotte Marathon on November 16) And there’s Brad Pope and his weight loss journey, and Special Olympian, Phillip Blount – who went on to medal at the World Games, by the way! 

Diversity and Inclusion

Running has never been more diverse. Yes, there’s plenty of work to be done so everyone can feel at home. Over the 250 episodes, we’ve had the opportunity to showcase and celebrate the efforts and the individuals doing what they do to make running everyone’s community. Listen in on episodes with another longtime friend and ambassadors Darius Moore, who discusses the growing diversity in running, especially among younger age groups. Cornell Jones shared the backstory of how his personal running steak led to what is now the Mad Miles movement. Verna Volker is an amazing person we met at Running USA. She told us about welcoming Native women into running. Running should be easy for everyone. We’re humbled and thrilled to meet folks who are busting the doors wide open to help make it so. 

Health and Wellness

With our hookup with Novant Health, we have easy access to some of the best health and wellness folks in the area. The podcast often touches on health-related topics that can make race day, recovery days, and every day better for runners. Check out episodes from Dr. Erin Trackas, a Novant Health NICU physician and runner; Registered Dietician and Performance Specialist, Ashley Muschiatti; and Dr. Keith Anderson, our marathon medical director, and Family and Sports Medicine Specialist at Novant Health. 

Giving Back

Everyone has their own reasons for running, and we talk a lot about folks making their miles more meaningful. No one crystalizes that concept like Betsy Zarzour, who’s been the organizer, head cheerleader, and motivator behind Team Hemby since its inception. Throughout the show, we’ve had the opportunity to highlight runners and their part in helping the Novant Health Charlotte Marathon contribute more than a half a million dollars to the Novant Health Hemby Children’s hospital. Also check out this episode with Philanthropy Director Amy McKinney, from the Novant Health Hemby Foundation. 

Loads of Talent Beyond Running 

Runners aren’t always all about running. In fact, plenty of our guests are talents in their own right – and pretty darned good runners, too. We’ve had the opportunity to talk with runners and creators like musicians Hannah and Jamie Rowen – but you probably know them as the alt music duo, Relay Relay. Chris Lees, conductor of the Charlotte Symphony Orchestra was a hilarious guest! McColl Center Programs Coordinator, artist/designer Bethany Salisbury, and “Born to Run” author Christopher McDougall prove there’s plenty of talent out there! 

Thanks to the runners and friends who’ve taken time to join us on the program over the 250 episodes. Thanks to our sponsors and partners who’ve stayed with us or signed on as we’ve grown. Most especially, thank you for listening! And if you’re not already, why not go on and subscribe to The Running Around Charlotte Podcast, presented by Novant Health Orthopedics and Sports Medicine right now?  A brand new episode drops every Friday.  

Reviewed: My Dog as a Running Partner 

After a nearly two-year test run, I’m pretty sure I can provide a truthful and accurate assessment of my dog as a running partner. It’s impossible to be completely detached from the process, since he is constantly following me around. So, I waited until he slunk off to the sofa for a post-run nap, then googled-up some criteria on selecting a proper training partner. I applied the suggested list to my first-hand experience with the test subject. All very official stuff, for sure. 

Subject: Indy; a/k/a Indiana Bones. 2-year old Shepherd mix. 

Evaluation period: June 2022 – present 

Background: 

Indy found us weeks after the very sudden and dramatic loss of Daisy the Wonderdog; arguably the best running dog. Ever. 

At the time, I was zero percent ready or interested in having another dog join the family. Especially not a 14lb Shepherd mix with paws the size of baseball mitts. But, here we are. And, here is my completely unbiased and honest review. 

Reliability

Since he lives with me, this one’s a layup. High marks, for sure, but this one is clearly weighted in his favor. Would he show up on time and ready to run if he lived in another location? Hard to say, but I can only go with the fact that he is indeed here every day. Guy doesn’t even own a watch, but if you’re not out the door and running by 7:00am, he’ll let you know it’s time to get up and out the door. Score: 5/5

Shared Goals and Interests
Well… he does love to run, so there’s that. We also both enjoy food. He seems to appreciate the same music, and we both enjoy meeting other dogs and people along the run. However; sticks, squirrels, dead things, trash cans, mysterious stains, light poles, and most bushes, etc., are of little interest to me. Score: 4.5/5 

Compatible Pace

For the most part, yes. At 98.5lbs and basically wearing a full body sweater, Indy’s not exactly cut out for tempo work or longer distances. But, for easy days or recovery runs he’s a pretty good partner. See above “Shared Goals and Interests” for items that may result in stops and starts along any given route or distance. Score: 4/5

Flexibility

This one’s going to really impact the overall score. This guy is completely unreasonable. Here’s why I’m grading hard here: On the days I don’t want to run, Indy is insufferable unless provided with the opportunity. Like, dude won’t even go outside to do his own “business” on a rainy day unless we leash up, lace up and go run. Ridiculous.

Score: 1/5

Communication Skills

Excellent listener (most of the time), and communicates efficiently and effectively when he’s ready to take care of “business.” Can’t go 5/5 here, since he’s only a fair conversationalist and responds poorly to simple questions such as, “what’s in your mouth?” or “why are you wet?”

Score: 4/5

Despite the average marks, his attitude and enthusiasm are intangibles that outweigh the more rigid, traditional grading scale. Despite the seemingly always muddy feet, year-round shedding (why is he not bald at this point!) and his ability to find a discarded chicken wing on nearly  any route, he is indeed a good boy. Highly recommended. Would run with again. In fact, will have to. 

Overall Score: 10/5 

Run a Faster 5K (Without Running Faster)

Looking to shave some time off your 5K without ramping up your training, working harder, or even running faster than your current pace? It’s actually factually possible. With no magic, cheating, or smoke and mirrors involved. Here are five smart strategies to help you speed up your race day performance without actually running faster.

Run the Tangents

This is literally one of the easiest ways to cut down your race day distance – and subsequently your overall race time. Running the tangents means taking the shortest path around turns instead of following the curve. It might seem small, but those extra steps can really add up! Certified race courses are actually measured on the tangent, but most folks run with the curve of the road adding distance and seconds (or minutes) to their finish time.

Choose Your Starting Spot Wisely

If you’re not going to win the event, consider starting in the middle or even further back in the pack. It might sound counterintuitive, but this can give you more room to find your pace without getting caught up in the crowd at the start. Remember: on a chip timed event, the clock doesn’t start running on your event until you cross the start line. Plus, starting further it can help you avoid the energy-draining jostling that often happens at the front, and it’ll help you see those tangents rather than just going with the flow of traffic.

Warm Up Like a Pro

Don’t skip the warm-up, folks. The shorter the event, the more important it is to hit the start line ready to go at your race pace. A good warm-up gets your body ready to go and can make a big difference in performance. Some dynamic stretches, a light jog, and some striders can get your heart pumping and muscles loose. You’ll feel more prepared when the gun goes off.

Fuel Up Properly

You’ve heard this one before, but it’s critical. Make sure you’re well-hydrated and have eaten right before the race. Avoid heavy meals too close to start time, but a light snack with carbs about an hour before can give you that extra boost. Tummy troubles probably sink more PR attempts than cramps or crowds combined. Practice fueling and hydration strategies on your training runs and in the days and nights before. Then come event day, you’ll be confident you’ve done it right.

Dress for Success

Go with the tried and true on race day. New shoes, that matchy-match gear you and your bestie bought at the expo, or even the event tee … race morning is NOT the time to put these to the test. Fiddling with unexpected chafing, untied shoes, or other wardrobe malfunctions will have you distracted from the task at hand: running your best 5k!

Put these strategies to work along one of Charlotte’s fastest 5k courses, and you’re all but guaranteed to grab that PR. Might we suggest the upcoming Yiasou Greek Festival 5k on August 24? (Use code Fastest5k2024 at checkout and save $4! )