Blog: Feature Stories

Well, here we are on the cusp of the really warm weather. Granted Memorial Day weekend is the “unofficial” start of summer, but the heat will likely be on us good well before the calendar turns the page on the new season. But with a little bit of planning, you can weather the summer weather like a pro.

Take Time to Acclimate 

Depending on how well you handle changes in the heat and humidity, it may literally take a couple of weeks to get used to the weather. This is particularly important if you’re new to the area, or new to running. Bottom line, take your time and don’t get discouraged. A simple but effective strategy is shortening your regular runs or slowing your pace until you get used to the warmer weather. 

Hydration is Key 

Yes, hydration is a year-rounder, but it’s even more important when the weather warms up. You’ll want to add more liquids to your pre- and post-run routines this time of year. You’ll want to make sure you’re well-hydrated before your run even starts. Consider adding handheld water bottles for shorter runs and hydration packs for longer runs. 

Play it Safe in the Sun 

If you asked most runners, they’d say they’re pretty good about applying sunscreen when they’re going out to spend some time in the sun. Most of us aren’t as consistent when it comes to diligent sun safety on our daily runs. Fact is, sunscreen and good sun safety lowers our risk for skin cancers and keeps your skin looking younger longer. And that goes for all skin types and colors, too. 

Try the Trails 

Chasing shade is a little easier when you’re in the woods. And before you say, “trail running isn’t my thing,” we’re quick remind folks that not all trails are hard core, rocky, root-covered, and off the grid. Short, shaded, off-pavement loops can be found at Evergreen Nature Preserve in east Charlotte; Boyce Road Park Trails off the McAlpine Creek Greenway, just south of Cotswold, just to name a few. There’s even a weekly meet-up at Col. Francis Beatty trails with the Charlotte Running Club.

Take it Inside

There are some days when the weather’s just too much, the heat index is too high, or the air quality is just too poor for a quality or even safe run. That’s the universe telling you it might be better to take a day off or take your workout indoors. There are plenty of fun and efficient workouts you can do indoors that don’t require a gym membership or even special equipment. 

We were left with more than a few questions after last week’s article on meat sticks. Even after answering some of the bigger picture stuff like, are they just Slim Jims dressed up at higher price points; what should we look for on the package; and, are meat sticks really a good protein source for runners?

After all of our interviews we still had one more question: how do they taste? There’s only one way to know, so we dove into taste-testing the most highly-rated and recommended meat sticks. Specifically, the ones we could find at our neighborhood Publix. We opted for the smaller, single-serve types, since we had to eat a lot of meat sticks for this article. 

Meat Stick Taste Test Methodology

We rated our selections on convenience, chew (the way it felt to actually eat it); ratio of calories, fats and protein; and taste. Then, we gave each an overall composite score to determine the overall “best.” Not an exact science, but we’re going with it.

CHOMPS Original Beef Mini Sticks

Convenience: 4/5 – Yes, 6 individually-wrapped servings in a pouch is a lot of packaging. But it is convenient. 

Chew: 4/5 – These actually had a little “bite” to them. Not in a spicy way, but in the sense that you needed to chomp down on them just a bit. Careful taking them out of the individual wrapper. They’re a little slick.

Calorie, Fat, Protein Ratio: 4/5 – Serving is 1 meat stick @ 45 calories, with 3g of fat and 4 grams of protein 

Taste: 4/5 – Pretty good flavor. Not too salty, not too fatty-tasting. 

Composite: 4 – Overall, good choice. 

Country Archer Provisions Grass-Feb Beef MINIS

Convenience: 5/5 – Individually-wrapped servings in a pouch. But with 8 sticks per package. 

Chew: 4/5 – It takes a few more PSI to bite through the Country Archer MINIS, but it’s a satisfying, not-quite-beef-jerky bite. Sticks are smooth, but not slippery. 

Calorie, Fat, Protein Ratio: 4/5 – Serving is 1 meat stick @ 45 calories, with 3g of fat and 4 grams of protein 

Taste: 4.5/5 – Mild flavor, but a little more complex than the others.

Composite: 4.375 – The 8 servings per package had us from the jump, but the well-rounded taste sealed the deal.

CHOMPS Original Turkey Mini Sticks

Convenience: 4/5 – Individually-wrapped servings in a pouch. 6 per package, like their beef counterpart.

Chew: 5/5 – Just right, in our opinion. Just enough give, a satisfying chew, and no slippery mouth feel.  

Calorie, Fat, Protein Ratio: 5/5 – Serving is 1 meat stick @ 35 calories, with 1.5g of fat and 5 grams of protein 

Taste: 4.5/5 – Mild flavor, with no “poultry” taste. Even the most beef-centric types would dig it.

Composite: 4.62 – Maybe it was the surprisingly good taste, but it’s hard to argue with the 5 grams of protein in a low-cal and low-fat package. 

DUKE’S Original Recipe Smoked Shorty Sausages

Convenience: 2/5 – No individually-wrapped sausages, but 12 weenies swimming around in a single package isn’t terribly convenient. Neither is the need to refrigerate after opening. 

Chew: 3.5/5 – These look like mini hotdogs that spent a little too much time on the grill. But they bite easily, with no greasy taste. 

Calorie, Fat, Protein Ratio: 3/5 – Serving size is 2 meat sticks @ 130 calories, with 11g of fat and 7 grams of protein 

Taste: 5/5 – Honestly, the best-tasting. But, this is a pork sausage, and we have lots of feels for that. 

Composite: 3.37 – With all the fat, these probably aren’t the best choice for mid-run snacking. And the lack of single-serve convenience is a bummer, too.

Overall Winner

Interestingly, we’re going with the CHOMPS Original Turkey Mini Sticks for the win here. Even if all things were equal, we’d still preferred the mild flavor versus the others we tried. We expect these will be a regular part of our long-run fueling strategy during the sodium-depleting days of summer. 

Did we miss a meat stick brand that deserves a test? Let us know! Hit us up at ed@runcharlotte.com

May is Mental Health Awareness Month, so you’ll likely see plenty about the topic over the next several weeks. But for many folks – runners included – the struggle, as the saying goes, is real; and it can’t be confined to one calendar month. 

Nearly 20-percent of us will have a diagnosable mental health condition in the course of a year. That’s as good a statistic as any to remind us that taking care of our minds is as vital as caring for our bodies. For runners, most of us understand and appreciate the connection between movement and our mental health. Running is personal, powerful, and deeply intertwined to how we feel inside and out. 

The Science and Spirit of Running for Mental Health

Cliff Anderson is a runner and a certified mental health counselor. He knows firsthand how running can boost happiness and resilience. “Strenuous exercise is good for physical and mental health overall,” Anderson explains. “The key is doing something you love. If you enjoy running, you’re more likely to stick with it, and that consistency is what really supports your well-being.”

Running offers more than just a physical outlet. It’s also a social one. “Having someone to chat with on a long Saturday run is really sweet, and we know social connections are one of the best things for good mental health,” he told us. Research backs this up: people with stronger social ties generally have better mental health outcomes.

Running also builds resilience in surprising ways. “People who exercise hard can keep their hand in a bucket of ice water longer… it’s a classic pain tolerance test,” he said. “It’s not just about physical toughness; it’s about learning to cope with discomfort, which translates to life’s challenges too.”

Anderson faced his own battle with cancer a few years ago and is currently recovering from a broken collarbone. When running is taken out of the equation, he admits it’s not easy. “That was probably one of the biggest struggles for me. I went from loving running around my neighborhood to struggling to walk up a little hill. I had to coach myself: ‘OK, I can’t do what I did before, but I can walk. I can do what I can.’” His advice: have a broad range of coping strategies, from other forms of exercise to seeking inspiration or connecting with friends.

Finding Community and Courage

For Lindsey McGee – a runner, run club leader, and mental health advocate – the Charlotte running community has been a lifeline. “The community I’ve found through running has been my support during runs, it’s a built-in chat session, and you get to know people through that,” McGee told us. “The friends I’ve met through running have become my outside-of-running friends as well.”

McGee is frank about her own struggles with depression and anxiety. “I am going through a significant depression episode right now, and I’m OK with admitting that,” she said. “If I’m not at run club, I am less than productive. I’m having a lot of my own personal challenges right now.” Her openness is intentional: “I stood in front of 80 plus people and said, ‘I deal with depression and anxiety and I’m on meds daily.’ Me talking about it provides an opportunity for others to realize they are not alone.”

That kind of openness didn’t come easily. McGee told us she had to, “hit rock bottom,” before she could be that free to speak out loud about her own struggles. And, she said, it’s the support she felt being part of the Charlotte running community that gave her the courage to be that vulnerable. 

That vulnerability has created a ripple effect. “Every single time I am open about it, I get a very positive response. People come to me and say, ‘Thank you for saying it. I’m not brave enough to say it.’” McGee’s goal in all of it is simple but pretty profound: “Be the person you needed when you were younger. If we get to save one person from hurting, that’s what I’m here for.”

Creating Space for Healing 

Erica Meisner is the founder of the Charlotte-based nonprofit Mental Health Matters. She transformed her passion for running into a platform for awareness and support. Her organization hosts the Mental Health Matters 5K, an event designed to bring the community together and break the stigma around mental health. The event isn’t just about running-it’s about connection, support, and reminding participants that no one has to struggle alone.

“I felt like it was something that was needed,” she told us. “Something that we don’t really see often enough in the community in bigger ways, and as a runner It was just something that I kind of fell into.” 

Meisner wasn’t always a mental health advocate. She said it was something she learned in college from her own personal experience, struggling with her own anxiety. And, she wasn’t always in the nonprofit space, either. But she’d always been an athlete and a runner, so putting the two together just made sense.

“I do think there’s already a connection with running and mental toughness and mental strength as runners,” she said. “I feel like a lot of us run just for our own mental health and clarity.”

Communities like run clubs or other groups can provide an environment for runners (or anyone else) to find the comfort to begin a conversation about their own struggles.

“Knowing that people don’t have anyone to talk to is terrifying, and I have been there multiple times and even in the last two years,” added McGee. “I want other people to realize that depression can affect anyone even a person that is the happiest, most optimistic person.”

And knowing when running isn’t enough is crucial. “If emotional problems are interfering with your ability to function or enjoy life, that’s a sign to seek professional help,” Anderson emphasizes. “Exercise is most effective for depression, especially for those who don’t already have a routine. But it’s not a cure-all, and sleep, social support, and professional care all matter.”

Takeaways for Runners and Friends

• Running can be a powerful tool for mental health, but it’s not a substitute for professional help when you need it. If you notice emotional struggles interfering with your life, don’t hesitate to reach out to a counselor or mental health professional. 
• Community matters. Whether you’re a runner, walker, quilter, or maybe book club is your thing… connecting with others can provide accountability, support, and friendship. Don’t underestimate the power of a simple check-in.
• Being open about mental health can help others-and yourself. Sharing your story, as McGee has found the courage to do, can create space for others to seek help and feel less alone.
• Find what works for you. As Anderson advises, “Have a broad range of coping strategies.” If running isn’t possible, try walking, playing music, reading or simply reaching out to a friend.
• Look for a supportive space to move, connect, and heal. Consider joining or volunteering at local events like the Mental Health Matters, or Still I Run, to be part of a larger, supportive community. 

If you or someone you know is struggling, remember: you (and they) are not alone. You’ll find folks within the Charlotte running community who know and understand. And should you need more than a friend, a run, or an ear to listen, there are pros who can guide you on your own path to healing. 

Move over, sodas, energy drinks, and sparkling waters. There’s even more competition on the beverage aisles these days. You’ll see them in the supermarket, the convenience store, and the drink machines: a rainbow of cans and bottles promising more than just hydration. 

Functional beverages are here with the promise to do everything from boosting your gut health to improving your focus, calming your nerves, enhancing your workout, or making you smarter and better looking. OK, we made up that last part. These spendy and trendy drinks are the current market darlings, but are they any good or actually good for you? And for runners, are they a smart choice or just another wellness fad? Let’s see what our experts had to say…

So What Are Functional Beverages?

Functional beverages is the industry term for this fast-growing segment of the multi-billion-dollar beverage industry. From sodas made with mushrooms for “mental clarity” to juices packed with probiotics for digestion, the options and the promises are dizzying. And apparently, “big soda” is bullish on the trend, too. Just last month, Pepsi plunked down nearly $2 billion to buy the pre-biotic soda brand, poppi, and Coke has launched its own brand, Simply Pop, in February. That’s a move that signals just how mainstream this health trend has become, said registered dietician Matt Dengler, from RxRD Nutrition. “These trendy health health-forward sodas have carved out a niche among health-conscious consumers looking for an alternative to sugary soft drinks.” 

Do Functional Beverages Live Up to the Hype?

As people are running more, drinking less alcohol, and generally shifting toward more health-conscious habits, functional beverages have capitalized on the enthusiasm. Many of these drinks are marketed as healthier alternatives to soda, often with lower sugar, added fiber, probiotics, or adaptogens. And that’s where some of the confusion about these drinks enters the picture. 

“For those looking for a way to cut back on soda or cut calories these are a great option,” said Dr. Ryan Stempniak, a Family Medicine and Family Medicine Sports Medicine practitioner at Novant Health Southern Piedmont Primary Care in Wesley Chapel. 

“These sodas can contain ‘prebiotics’ such as apple cider vinegar which can help boost the guts natural microbiome, but the amount they contain may not offer any noticeable health benefits.”

They’re also not cheap, added Dengler. 

“Compared to water or sparkling water, prebiotic sodas come at a premium—without offering all the nutrients you’d get from whole prebiotic foods like bananas, garlic, onions, oats, and legumes.”

Duly noted. 

What’s In It For Runners?

For runners, hydration and recovery are key. Electrolyte drinks and protein shakes can be useful, especially after long or intense workouts. For most of us, eating a well-balanced diet with whole foods and getting plenty of water can cover the nutritional and performance gaps functional beverages promise to fill. And no one will argue that consuming less sugar doesn’t have its own health benefits. 

“The health benefits of prebiotic sodas may not be noticeable or cause a huge boost in your overall gut health,” reminded Dr. Stempniak, but, “the benefits of these prebiotic sodas far outweigh the adverse effects regular soda can cause to your health.”

For runners and non-runners alike, the best approach is to read the labels, understand the ingredients, and enjoy functional beverages as part of a balanced lifestyle—without expecting miracles in a can.