Blog: Feature Stories

Do You Really Need to Rotate Your Running Shoes?

Whether you’re just starting out or you’ve logged countless miles, one of the best-kept secrets to enhancing your running experience – and running more injury-free miles – lies in the simplicity of rotating your shoes. It’s not just sales and marketing talk to move more product. We asked Charlotte’s running specialty shop pros why “more” really does matter when it comes to running shoes, and how to build your own running shoe rotation. 

Yes, It Really Does Make Your Shoes Last Longer 

For practical reasons alone, rotating your running shoes is easy math. Harry Chandler from Charlotte Running Company hit on the longevity aspect: “Ideally, you’d alternate two pairs of shoes, every other day, as the foam generally needs 24 hours to rebound.” When you run in the same shoes day after day, the midsole foam compresses faster, leading to quicker wear and tear. By giving each pair a day or two to rebound, you can significantly – and safely – extend their lifespan. And with the average shoe price well over the $100 mark, that’s like money in the bank. 

Injury Prevention and Muscle Variety

Running is a repetitive sport, of course, and that can lead to overuse injuries if you’re not careful. Chris Elkins from Run For Your Life adds this little chestnut about rotating your running shoes: “It adds some variety to the week, works different muscles, and creates some variation to your stride.” Mixing it up keeps things interesting for your feet and can help prevent overuse injuries by working different muscles and creating some variation to your stride.  

A Dialed-In Experience for Every Run

One of the most exciting aspects of having multiple pairs of shoes is the ability to tailor your footwear to your specific workouts. Brett Albers from Fleet Feet suggests, “You can use a daily trainer for everyday use but also rotate in a speedwork shoe for faster workouts or a trail shoe for off-road runs.” This means you can have a cushioned shoe for those long, easy runs, a lighter shoe for speedwork, and even a specialized shoe for adventure time. And IYKYK: it feels pretty awesome to have your own “super shoe” for race days, trail days, or speed workouts!

How Build Your Shoe Arsenal 

So, how do you start building your shoe rotation? Here how! 

1. Get Your Go-To Daily Trainer First:  Start with a reliable pair that you love for everyday runs. This is the shoe you’ll use the most, so take the time to get this one right. Visit your local specialty run shop; they’re here to help! 

2. Add Specific Shoes: Based on your training plan or goals, consider investing in a lighter shoe for speedwork and a more cushioned shoe for long runs. 

3. Consider Where You’ll Run: If you enjoy trail running, add a trail shoe to your collection. This will help you tackle different surfaces safely and effectively.

4. Plan Your Purchases: If buying multiple shoes at once feels overwhelming, take it slow. Purchase your daily trainer and then plan to add another shoe a few weeks later. This allows you to break in the new pair before the current pair is ready for retirement. 

5. Listen to Your Feet: Pay attention to how your body feels with different shoes. This can guide your choices for future shoe purchases, and help you find the perfect mix for your running style.

A Fun and Fresh Running Experience

Incorporating a shoe rotation into your running routine is not just about prolonging the life of your footwear; it’s about enhancing your overall running experience. And, as all of our local shop pros wisely reminded: don’t wait until it’s too late to retire your shoes. Once the outsoles and foam break down, you’re setting yourself up for running-related injuries. 

Treat your feet to a little variety by mixing up your shoes as well as the surfaces you run on. You’ll keep things interesting and give your body and brain the experiences to keep running fun and injury-free. 

Going Bananas, Y’all! Dole Food Company Joins 20^th Anniversary Celebration

FOR IMMEDIATE RELEASE: 

July 23, 2024 

Charlotte — RunCharlotte and the Novant Health Charlotte Marathon announce an all-new partnership with Dole Food Company. Dole will be the exclusive banana provider for the 20^th anniversary running of the Novant Health Charlotte Marathon on Saturday, November 16.

RunCharlotte owns and produces six of Charlotte’s most well-known running events, including the Novant Health Charlotte Marathon, which celebrates its 20^th anniversary this fall. Throughout 2024 Dole is celebrating 125 years of legacy, growth, and innovation, since it first began farming the iconic yellow fruit that runners will enjoy at this year’s events. This new partnership allows both brands to celebrate these historic milestones with the Charlotte running community.   

“Runners naturally associate bananas with the finish line,” said Tim Rhodes, RunCharlotte President and Managing Partner of the Novant Health Charlotte Marathon. “It’s something so simple, but can you imagine an event without bananas?! We’re just so excited that Dole will be a part of this year’s Novant Health Charlotte Marathon weekend!”

As the official banana provider, runners can expect to see Bobby Banana, Dole’s 7-foot iconic mascot and ambassador of fun, celebrating and cheering them on. Dole team members and sponsored runners will also participate to increase awareness of the power of proper nutrition, produce consumption and physical activity in improving health and wellness in line with Dole’s mission to Make the World a Healthier Place. Bananas, well documented for both race performance and post-race recovery, will be handed out to runners throughout the event. 

“We are proud to sponsor the 2024 Charlotte Marathon, reflecting our strong ties to the local community,” said Xavier Roussel, Chief Marketing and Sustainability Officer at Dole. “Marathons are an achievement of body, spirit and mind and this event perfectly embodies Dole’s dedication to enhancing nutrition, health, and wellness while promoting an active lifestyle. By lending our name we are encouraging participants and the entire Charlotte community to embrace healthier living.”

About RunCharlotte and the Novant Health Charlotte Marathon 

RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide runners of all paces. Since 2005, the Novant Health Charlotte Marathon has capped the local road racing season. The event, its participants, and partners have contributed nearly $500,000 to support programs at Novant Health’s Hemby Children’s Hospital. November 16, 2024 marks the 20^th anniversary running of The Novant Health Registration is open for all events at: https://runsignup.com/Race/NC/Charlotte/CharlotteMarathon 

About Dole :

Dole is part of Dole plc, one of the world’s largest producers and marketers of high-quality fresh fruit and fresh vegetables. Dole is an industry leader in many of the products it sells, as well as in nutrition education. For more information, please visit www.dole.com.

Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459

Beat the Heat: Workouts for When It’s Just Too Hot Outside

If you’re reading this when we published, you’re well aware we’ve got more than just a few weeks of hot weather in the forecast. As temperatures stay on the toasty side, many of us may struggle to maintain our running routine. The heat can make outdoor running not just uncomfortable, but potentially dangerous for some folks. 

No matter what your reasons for seeking an alternative workout, there are plenty of ways to stay – or get on a schedule – that’ll have you on target for fall. Check out a couple we like to add to our workout week! 

Indoor Treadmill Intervals

If you can stand running in one place, treadmill workouts can be highly effective for maintaining or even building cardio fitness. Here are some specific workouts to try:

– Hill intervals: Set the treadmill incline to 4-8% and alternate between 1-minute uphill runs and 1-minute recovery jogs at 0% incline. Repeat for 20-30 minutes.

– Speed work: After a 10-minute warm-up, alternate between 30 seconds at your 5K race pace and 90 seconds of easy jogging. Repeat 8-10 times, then cool down.

– Tempo runs: Maintain a “comfortably hard” pace (about 80% of max effort) for 20-30 minutes after a proper warm-up.

Pro tip: Use a fan and stay well-hydrated to prevent overheating.

Pool Running

This may give some runners the post-injury recovery vibes, but water workouts provide excellent resistance while keeping you cool. Try these variations:

– Deep water running: Wear a flotation belt and mimic your running form in deep water. Start with 20-30 minutes and gradually increase duration.

– Shallow water running: In waist-deep water, run from one end of the pool to the other. Focus on high knees and powerful arm movements.

– Aqua jogging intervals: Alternate between 1 minute of hard effort and 1 minute of easy effort for 20-30 minutes.

Remember to maintain good form: keep your body upright, hands cupped, and engage your core.

Low-Impact Cross-Training

These activities maintain running fitness using machines that you can generally find in most gyms or fitness centers:

– Cycling: Try a 45-minute session alternating between 5 minutes at a moderate pace and 2 minutes at a high intensity.

– Elliptical machine: Mimic running workouts by including intervals and resistance changes. A 30-45 minute session can be very effective.

– Rowing: Start with a 5-minute warm-up, then do 4 sets of 5-minute intervals at a challenging pace, with 2-minute rest periods between sets.

These exercises engage different muscle groups, which can help prevent common overuse injuries. 

High-Intensity Interval Training (HIIT)

No pool, no fitness center? No worries. You can rock a HIIT workout to boost cardio fitness – fast. Here’s a sample 20-minute workout:

– Warm up for 5 minutes (think: jumping jacks, high knees, running in place, etc. 

– Perform each of the exercises below for 40 seconds, followed by 20 seconds of rest:

  1. Burpees

  2. Mountain climbers

  3. Jump squats

  4. High knees

  5. Plank jacks

– Repeat the circuit 3 times

– Cool down for 5 minutes

Pro tip: focus on proper form to prevent injury, and modify exercises as needed.

Stair Climbing

Stair climbing provides an excellent cardio workout, and strengthens leg muscles. Try these workouts:

– On a stair machine: After a 5-minute warm-up, alternate between 1 minute at a challenging pace and 1 minute at an easy pace. Repeat for 20-30 minutes.

– In a building or at your apartment complex: Find a stairwell with 2 to 5 floors. Run up at a challenging pace, then walk down to recover. Repeat 5-10 times.

– Mix it up: Every other rep, do 10 squat jumps or lunges to add intensity and variety. 

Pro tip: Remember to land softly on your midfoot or forefoot to reduce impact on your joints.

Dr. Keith Anderson is medical director of the Novant Health Charlotte Marathon. He’s also an experienced runner, multisport athlete, Ironman™ finisher, and a family medicine and sports medicine physician at Novant Health. He says one of the keys to exercising in this weather is making sure you’re well-hydrated before your workout. Translation: make sure you’re drinking plenty of liquids every day, and drinking another bottle or two of water or Gatorade the day before a big workout.  

For all these workouts, it’s crucial to start with a proper warm-up, and listen to your body during your workout. If you’re new to any of these exercises, start slowly and gradually increase intensity and duration. While these are great alternatives to running in hot weather, they can also be valuable additions to your regular training routine for improved overall fitness and performance.  

The Sniff Test: A Runner’s Guide to Staying Fresh

You can’t even walk to the mailbox without breaking a sweat right now. A run of any distance will have you soaked through the best high-tech fabrics within minutes. It is what it is this time of year. 

We’re all familiar with that far-from-fresh feeling post-run. Yes, a little body odor is perfectly fine and natural after a workout. Ain’t nothing wrong with that. But if you’re self-conscious about the smell, looking for some relief, or curious about this “all-over” body deodorant stuff… sit tight. 

We caught up with Jennifer Lopez (no, not that J.Lo!). This one’s a Family Nurse Practitioner at Novant Health Dermatology Associates, to get the lowdown on keeping the stink suppressed even when the heat and humidity are on the rise.

The Stinky Truth

First things first: why do we get smelly in the first place? Well, it’s not actually the sweat itself that stinks. Lopez explains that body odor happens when the bacteria on our skin throws a party with our sweat. And get this – only 2% of our sweat comes from our armpits! No wonder sometimes it feels like our whole body is a bit… fragrant.

Deodorant vs. Antiperspirant: What’s the difference anyway?

You might think these are the same thing, but they’re actually tag-team partners in the fight against funk. Deodorants are like bouncers at the bacteria party, using antimicrobial properties to keep things under control, plus they throw in some nice smells to mask any odor. Antiperspirants, on the other hand, are more like party poopers – they actually reduce how much you sweat in the first place.

All-Over Body Deodorants: Yay or Nay?

So, what about these newfangled all-over body deodorants… are they worth a try? Lopez says they can be pretty effective. They work by making your skin less hospitable to odor-causing bacteria and masking any smells that do crop up. But here’s the catch: everyone’s body chemistry is different, so what works for your running buddy might not work for you.

Playing it Safe

Good news: these all-over deodorants are generally safe to use. But before you go slathering it everywhere, Lopez suggests doing a little patch test first. Even natural products can sometimes irritate your skin, and nobody wants a rash on top of everything else.

If you’ve got sensitive skin, be on the lookout for products without fragrances, parabens, phthalates, propylene, and sodium lauryl sulfate. These are like the usual suspects in the skin irritation lineup.

Here’s How to Use It

Now, don’t go treating this stuff like body lotion. Lopez advises using it only in the areas where you tend to get smelly. Think feet, groin, and anywhere skin rubs against skin, like under your chest or between your thighs. And keep it on the outside, folks. 

Beyond the Bottle

Want to up your odor-fighting game even more? Lopez has some extra tips:

1. Shower daily with antibacterial soap. (You’re probably already doing this after your runs, anyway.)

2. Go for loose, breathable clothes and cotton underwear. Let those parts breathe!

3. Watch what you eat. Too much caffeine, alcohol, garlic, onion, or spicy food can seep out in your sweat.

Remember, every runner’s body is different. What works for you might not work for your running partners. So don’t be afraid to experiment a little to find your perfect odor-busting routine. Keep it fresh out there, y’all.  

Summer Running: How to Stay on Pace and on Vacation

We all know it can be a struggle to stick to our running routines while on vacation. But don’t sweat it – well, yeah. It’s summer. You’re just gonna be sweaty. But with a bit of creativity and some planning, your running can be an easy-breezy part of your break. Here’s how to make it happen! 

Race Calendar Roulette

Before you pack those running shoes, why not play a quick game of race calendar roulette? Scan local event listings for your destination – you might just hit the jackpot with a cool race to join! It’s a great way to explore your vacation spot and maybe snag a unique medal. Plus, you may even back before your travel companions have even reached for their first cup of coffee!

Social Media Shout-out

Time to put those followers and friends to the test! Toss out a friendly request on your social media for running tips in your vacation spot. You’ll be amazed at how many fellow runners are eager to share their favorite routes and hidden gems. Just remember to keep those exact travel dates under wraps – we want you safe out there!

Chat up the Local Running Shops

Pop into a local running store for the scoop. These folks know all the best spots to pound the pavement or hit the trails. Can’t find a shop where you’re headed? No worries! Your hometown running store might know someone in your destination city. It’s like six degrees of Kevin Bacon, but for runners. 

Hotel Lobby Intel

When you’re checking in, give the front desk a friendly ask about running routes. Some hotels have maps ready to go. Who knows, you might even find out about some nearby run clubs, too. 

Heat Map Treasure Hunt

Want to run where the locals run? Check out heat maps on apps like Strava or Garmin. It’s like a treasure map for runners! For a free option, USA Track and Field has a route finder too. It’s not as high-tech, but it gets the job done. 

Mixing running into your vacation isn’t just about keeping on your training plan. It’s also a fantastic way to explore new places and snag some “you time.” Run on!