Blog: Feature Stories

5 Ways to Be Happy and Healthy in 2024 

You don’t have to run more, run longer, or run faster to be a healthier or happier this year. Granted, all of those things can lead to all sorts of personal bests, and that’s great, too. But you can make it a happier and healthier new year in some simple ways that can pay big dividends. Here are just five ways to be more healthy and happy this year. 

Treat your running like it matters. 

Quite honestly, it does. It’s tough to not feel a little guilty sometimes when there are bills to pay, chores to do, and people to see… and you want to go for a run. Heck, sometimes you really just need to run. You don’t have to shirk responsibilities to prioritize your running. Be a better steward of your time, schedule your runs when there’s less opportunity for conflict with work, school, and family. It’s a win-win.

Stretch. A lot. 

Your warm-up and cool-down routines are just as important as your run. You don’t have to be a yogi or a ballerina, but a solid stretching routine can keep you running longer and enjoying more injury-free miles. Maintaining flexibility is even more important as we get older. Trust us on this one. Establish good stretching habits now, and you’ll be ahead of the game. Not sure where to start? Try a visit with a pro at Novant Health Sports Performance.

Find your “go to” healthy meal or snack.

With our busy schedules, it can be tough to make healthy food choices when we’re tired, out time, or just plain out of groceries. You don’t have to go all Jamie Oliver every time you open the fridge. With just a little bit of planning, you can have a last-minute, in-a-hurry, “right now” kinda meal or snack that can get you through. Protein powder and frozen berries blend up for an easy fruit smoothie. An apple and nut butter, or even some packaged protein bars can fill the gap between solid meals. Just make it easy, and have the materials available. 

Get serious about your sleep. 

You’ve read it, heard it, and seen it as much as we have: recovery is the most overlooked part of most athletes’ training programs. If you’re getting up early to get that run, make sure you’re going to bed early, too. Need a day off to recover from a hard workout? Take it! Rest is where the real magic happens. It’s when our bodies repair and prepare for the next effort. Start a calming bedtime routine. Get up and go to bed at the same time every day, and make sleep a priority. 

Check in with a pro.

No one is good at everything; that’s a fact. If you’re struggling with your mental health, an unhealthy relationship with food or exercise, a nagging injury that just won’t let up, or other issues … schedule an appointment with a professional. That’s quite literally why they’re here. Ignoring the issue won’t make it go away, and suffering in silence not a sign of inner strength. Know your limits, and know that there are people out there that really want to help. 

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$#!+ We Hate About Winter Running

As sure as we’ll grouse and grumble over the ridiculous humidity in July and August, you can bet we have feelings about the yin to this meteorological yang that is winter. Not going to lie. We love us some holiday season with that nip in the air and all; but once the new year turns, we’re ready to rush right through to spring. At least until the pollen falls. While we wait, we’ll be content to while away the miles mulling over some of the reasons we hate winter running.

For starters, it’s just plain cold. We take back everything we said about summer. Well, sort of. Cool is one thing; cold is a completely different temperature setting. The washer and dryer can tell the difference, and so can we. Over the years, we’ve learned to embrace the wind chill factor, but still can’t do the math. We just need Brad Panovich to lay out our running clothes the night before.

Which brings us to all those layers. Is it a tights, vest, and cap kind of day; or more of a shorts, fleece, and beanie forecast? And where do we start with the gloves? Too thin, and our hands never thaw. Too thick, and we’re stuck with swampy digits that are both wet and cold. Even worse. But there’s something nearly magical about getting all this just right. It’s a real Goldilocks moment, for sure.

And can we talk about all the laundry? Summer’s gross and sweaty running gear seems like a light lift compared to the sheer volume of laundry winter running produces. If you’ve got more than one runner in your household, you really know what we mean. We gave up on special laundry instructions, wash water temps, and all that years ago. We’re now satisfied with clean, dry, and ready for the next run.

We’re always squinting. Or at least at sure feels like it. Whether it’s the dry air, the wind, or the low-slung sun, it feels like we’re always peeping our run through half-open eyes. Folks stuck in traffic probably look at our twisted up face and think, “by the look of it, that guy is clearly having no fun at all. Bet he’s got a pile of laundry to do, too.”

Chapped everything. The cold and dry of winter does a total number on our lips and nose. Our hands don’t seem to fare to much better. Once the shower hits our chapped, cracked skin… we rethink our entire moisture management routine. Actually, we don’t even have one. Seems like now would be a great time to look into that. Or we can just wait until summer, when all-new parts of our body get the chance to chafe.

Your Best Year Yet

Call them resolutions, adjustments, or refinements. Either way, a new year presents us with a chance to reflect on our running experiences of the previous twelve months, and hopefully find some opportunities to make the coming year better. We can’t say this is the list for you, but it’s probably where many of us could spend some time to make 2024 our best ever.

Make Self-Care Part of the Routine:

Self-centered as it sounds, it’s an area we admittedly need some due diligence. Self-care doesn’t mean selfish. But if you want to keep running, you’ll want to  to do more than run going forward. Incorporate rest days into your training schedule to allow your body to recover. Prioritize sleep to support overall health and recovery. Consider how to add stretching, yoga, or massage to enhance flexibility and reduce muscle tension.

Focus on Specific Improvement:

Set specific and measurable running goals for the new year, like achieving a personal best in a certain distance, pushing yourself to a new distance, or completing a challenging race. Have a plan or seek guidance from a running coach to make sure you’re on track. Check-in on your progress regularly and celebrate small victories along the way. Add a paper or online training log to the equation for easy measurement.

Embrace Change in Your Body and Performance:

Understand that your body will naturally change over time. Yep, that means you’ll get slower, and need longer to recover from intense workouts. Adapt your training and nutrition accordingly. Explore cross-training activities to complement your running routine, prevent monotony and injury. Embrace the concept of periodization in training; you can’t be “race ready” every weekend. Allow for variations in intensity and volume to stay active for the long run, and prioritize warm-up and cool-down routines to reduce the risk of injuries.

Get Serious About Safety:

Invest in proper running gear, including reflective clothing and high-visibility accessories, especially if you run in low-light conditions. There never seems to be enough daylight this time of year. Be mindful of your surroundings, and consider running with a buddy or run group. Let someone know your route and estimated return time. If you don’t have an ID on you when you’re running, consider this your friendly reminder.

Be Grateful for the Opportunity to Run:

Reflect on the positive impact running has had on your life, both physically and mentally. We should all be grateful for the ability to engage in such a fulfilling and healthy activity—even on the bad days and in the worst weather. If you’ve ever been sidelined with injury or illness, you know what it feels like when all you want to do is run, but can’t. If you can’t run, consider how you’ll share your love for running with others. Could you coach, mentor, or volunteer? A running-adjacent opportunity is a rewarding way to keep your spirits up while you’re unable to run.

The clock is literally ticking here. If you’re reading this, you’ve probably got some very good reasons why you’re not quite done with your holiday shopping. Or, you just really enjoy the challenge of a deadline. Either way, here we are. If you’ve got a runner on your gift list, here are a half dozen gift ideas for runners that are fun, useful – and available – at the last minute. Get after it! 

Gift Cards to Local Specialty Running Shops 

Don’t be swayed by the Hallmark notion that a gift card is cold or impersonal. Truth is, a gift card to their favorite specialty running shop is something they’ll actually use. If they don’t have a favorite shop (yet), a gift card is a great way to make an introduction to some of the great Charlotte area shops! 

Event Entries 

Did they – or you – miss a running event last year? How about a race they’ve always wanted to try? Of, is there an event you ALWAYS run?? Either way, a race entry is a fun way to celebrate now, all through the training cycle, and then again on race day. Registration is open for many spring and Q1 events. Start your search at one of the many event registration portals like RunSignup. 

Running Journals 

Help them document their journey while they’re running, training, or racing though the new year. A running journal is inexpensive motivation, encouragement, and accountability all wrapped-up into one neat little binder. Find one at your local specialty run shop, local booksellers, or online. 

Subscriptions 

Here’s another gift that’ll keep on giving year round. A subscription to a running, fitness, or adventure magazine is something most every runner will appreciate. No matter what kind of running or activities they enjoy, there’s likely a magazine, newsletter, or forum that covers it. You can keep it “green” with an online subscription, too. 

Self-Care 

For a more “hands-on” gift, consider a gift card or appointment for a massage, pedicure, or other self-care service. Know you’re runner, though. Not everyone is comfortable with other folks up in their personal space. If they’re new to the concept, make it a buddy trip and take them along with you. That’s kind of a win-win gift there.  

Custom Coupon Book 

You don’t have to be an elementary school kid to produce a thoughtful, useful custom coupon book for your runner. Even the mildly crafty can gin up a printable coupon book using Canva, Pinterest, or other free online templates. Need a few entry ideas? How about coupons promising to join them for an early morning run, an event entry of their choice, or a post-run coffee?? Have fun with it! 

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