Blog: Feature Stories

For many of us, it really is the most wonderful time of the year. (Unless you’re a parent… then that would be the day they go back to school.) But even the best of times can present us with pressures and challenges. Whether you’re trying to stick to a training plan, or just need to run to stay sane this time of year… sometimes it’s tough to find the minutes for the miles. 

By incorporating some of these strategies below, you can navigate the holiday season and continue to prioritize your running routine. Make time to run, and enjoy!

 

Schedule Your Runs:

Plan your runs for the week ahead. Use a planner or smartphone app to mark the specific times you’ll dedicate to running. Consider the time of day that works best for you, and – to the best of your ability – keep that time sacred. . Early morning runs can energize you for the day, while lunchtime or evening runs can help relieve stress.

Go for Short, Intense Workouts:

High-intensity interval training (HIIT) is a time-efficient way to burn calories and improve cardiovascular fitness; and yes, it can improve running form and economy. Short sprints, jumping jacks, and burpees are excellent choices for a quick workout. Tight on time? Aim for 20-30 minutes of intense exercise – like short sprints, a hill workout, or a kettlebell routine. Don’t forget the warm-up and cool-down.

Include Family and Friends:

Turn running into a family affair. Set aside a specific time for a family run or encourage friends to join you for a jog. Consider participating in local holiday fun runs or charity races as a group. Sign up the whole family or join some friends for a “Santa Run” or other holiday-themed races in your area to combine running with the holiday spirit.

Cash-in on Breaks at Work:

If your workplace has shower facilities, use your lunch break for a quick run. Or, buy a holiday pass at a local gym to take advantage of the showers and facilities there. Doing the WFH thing? Block the time on your calendar to keep the time free for you and your run. Create a home workout routine that includes bodyweight exercises like squats, lunges, and push-ups. Or invest in a set of resistance bands or dumbbells for added intensity.

Set Realistic Goals:

If your usual running routine feels overwhelming or unworkable given your other commitments, set smaller, more achievable goals. Aim for a minimum number of runs per week and gradually increase the duration or intensity as your schedule allows. Again, look for opportunities and schedule the time if possible. 

Have Your Gear at the Ready 

This may sound simple, but if you have to spend time colleting your gear, gloves, hat, shoes, etc., you’re less likely to get out there on the run. Find a place to stash a bag or a stack of running gear that’s weather appropriate and ready to go at a moment’s notice. 

 

Be Flexible:

This time of year can be unpredictable. Toss holiday schedules, end of year deadlines, and travel into the mix and you’ve got a real recipe for inconsistent running. Embrace the opportunity to explore new running routes or trails, events, or running during different times of day during the holiday season. Consider varying your workout intensity throughout the week, with longer runs on days when you have more time. Traveling for the holidays? Check the local race calendar or connect with a local running specialty shop or running club. 

Combine Holiday Errands with Running:

Plan your errands or shopping strategically so you can run, jog, or walk to nearby locations. Use a backpack or running belt to carry essentials, and choose a route that allows you to stop at different places. Curate a playlist of your favorite holiday tunes to make your holiday errands a little less like work.

Prioritize Self-Care:

Recognize the mental health benefits of running during busy times. It’s a great way to clear your mind and manage stress. Combine running with other self-care practices, such as meditation or a relaxing bath, to maximize the benefits. Remind your non-running partners, spouses, etc., that running is more than a hobby and that it helps you manage the stress of the festivities and holiday commitments.

Stay Positive:

Rather than dwelling on the workouts you didn’t make, celebrate the ones you did. Acknowledge the effort you put into maintaining your running routine, even if it’s a short run. Consider keeping a running journal to track your progress and celebrate your achievements. Look back on that journal or note next year to see what worked for you, and how you could make more time to run in 2024! 

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2023  Runners’ Gift Guide 

We love us some local specialty running stores. Here in Charlotte, we’ve got some great ones. So, where else would we want to spend our money and time during the holiday shopping season, right? Naturally, they’ve got some great ideas to make holiday gift giving easy, fun, and runner-friendly. Check out the Run Charlotte 2023 Runners’ Gift Guide below! 

Charlotte Running Company https://www.charlotterunning.com 

Goodr Glasses

MSRP: Starting at $25 

“Goodr Glasses are a nice affordable and fun product for all runners and walkers. They are polarized and have many different styles and colors so you can be as creative as you want.” In 2015, goodr was created to solve a problem: running sunglasses were expensive, ugly, and over-engineered. To solve this, goodr set out to design a pair of running sunglasses that were affordable, stylish, and all performance. 

https://shop.charlotterunning.com/category/21400/goodr-glasses 

BOCO CRC Hats & Visors 

MSRP: Starting at $25 

“Run The CLT in style with some CRC BOCO branded hats. They are affordable, durable and help keep the moisture off of your face.” BOCO invented the Technical Trucker® cap almost a decade ago, and continuea to innovate stylish, technical gear for pros and recreational athletes alike.

https://shop.charlotterunning.com/shop/#search=crc

Charlotte Running Company Sky Apparel 

MSRP: Starting at $35 

“Our CRC branded Sky apparel is top notch quality and competes with other known brands such as Rabbit, Vuori, and Lululemon at a more affordable price. You can have high quality products while representing your favorite locally owned store!”

https://shop.charlotterunning.com/category/20482/c-r-c-branded-gear 

Chicken Legs Shorts

MSRP: $35 

“Looking for some creative and fun running shorts? Chicken Legs are high quality at a great price! Several length options and many designs.” In 2022, the company moved its HQ to Cary, NC. Their mission: to create fun, comfortable, and affordable apparel for distance runners.

https://shop.charlotterunning.com/category/21935/chicknlegs 

Fleet Feet https://www.fleetfeet.com/s/charlotte 

KARHU Ikoni 2.5
MSRP: $140
“Be ready to roll through each and every run with the KARHU Ikoni 2.5. Whether you are running on the road or treadmill, the Ikoni 2.5 will keep you moving forward towards your goals. There is a propulsion unit and stable Fulcrum that acts like a lever to move you forward, giving you a nice rolling sensation. It has an accommodating shape and lightweight design, thanks in part to being shaped by millions of fitid® scans from Fleet Feet.”

https://www.fleetfeet.com/browse?q=ikoni+2.5

KARHU Mestari Run
MSRP: $160
“Cushion and comfort combine to make the running shoe of your dreams in the KARHU Mestari Run. Whether you are going for your long run or standing all day, the maximum cushioned Mestari Run gives you the perfect balance of cushion, softness and energy return. This shoe features extra stack height, more toe spring, and a boosted formula of Karhu’s AeroFoam cushioning to provide the perfect blend of softness, support, and energy return while maintaining their signature rolling effect.”
https://www.fleetfeet.com/browse?q=mestari+run

Rabbit Running Apparel.
MSRP: Varies
“Rabbit Running has quickly become well known as the company with “The softest threads ever!”. If you ask us, soft = comfy, and Rabbits EZ collection of clothing is some of the best quality stuff you can get. They offer Some of the best quality joggers, hoodies, long sleeved shirts, and quarter zips on the market. Be sure to come into any Fleet Feet Charlotte location to experience the comfort Rabbit Running has to offer!”
https://www.fleetfeet.com/browse/rabbit

OOFOS Recovery
MSRP: Starting at $60

“OOFOS Recovery Footwear gives you unbeatable support using its signature footbed shape! They are great to slip on after a big race, training runs, long walks, long days at work, and even around the house if your feet are experiencing fatigue or pain. Made with proprietary OOfoam™ technology, OOFOS absorbs 37% more impact than traditional foam footwear materials for the perfect blend of cushion and stability!”

https://www.fleetfeet.com/browse/oofos

Run For Your Life https://runforyourlife.com 

Brooks Run Vis Insulated Vest
MSRP: $160
“We love it because not only is it warm, it is reflective, keeping you both cozy and safe as you run throughout the winter.” Get coverage and comfort for cool, dark runs with the Brooks Run Vis Insulated vest. This one features visibility in the dark, thanks to fluorescence, high contrast, and 3M™ Scotchlite™ elements. Carbon Black Stretch reflectivity in critical motion zones help drivers recognize you as a runner. Warm and weather-resistant, the perfect training partner for this time of year.
https://shop.runforyourlife.com/product/2039147/brooks/w-run-vis-insul-vest 

Run Fit Couch to 5k training program
MSRP: $85
“We love being active and getting others active! Gift the runner in your life a 5k training program to kick off their goals for the new year.” If you’re looking for results, motivation, and a great troup to run with, you’ll find it all with the Run Fit Program from Run For Your Life. The new year is the perfect time to commit to a training program, and to yourself. These 6-week programs are designed to get runners or walkers to the 5k finish line.
https://shop.runforyourlife.com/content/run-fit 

BIRKENSTOCK
MSRP: Varies
The OG recovery and lifestyle shoe, find Birkenstocks now at Run For Your Life. Throughout more than two centuries of shoemaking, BIRKENSTOCK has always championed the health of the human foot, with shoes that enable everybody to walk in a way that is as close as possible to how nature intended us to. The combination of cork and latex, with the contoured footbed, is specifically designed to evenly distribute your body weight throughout your entire foot. 

Brooks Heritage Pom Beanie
MSRP: $30
“Keep your head warm and fashionable with Brooks’ pom beanies in multiple prints.” Snag one of Brooks’ best beanies for the season. Classic style meets run-ready comfort in this pom-topped, perfectly warm hat. Best for Cold weather warming up or cooling down, or just looking great around town. Warm and cozy with retro style, one size fits most.
https://shop.runforyourlife.com/product/2655913/brooks/heritage-pom-beanie 

Need more ideas? Pop into any of these great local running shops to talk running, training – and of course – getting a great gift for that runner on your list. Even if that runner happens to be you!

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Fighting Fall Allergies 

It seems we’ve hardly turned the corner from summer to fall; ditching the heat and humidity for the itchy eyes, runny noses, and stuffy heads that come with fall allergies.

For runners, it is indeed the best of times and kind of the worst. We can all breathe a little easier in the cooler temps; but grass and tree pollens, dry leaves, and dust are common outdoor allergens across the Charlotte area this time of year. Mold, mildew, and pet danger can cause trouble indoors and out.

“For those who suffer from outdoor allergies, the fall can be a difficult time,” says Dr. Keith Anderson, family medicine and sports medicine practitioner at Novant Health. He’s also a runner, triathlete, and medical director for the Novant Health Charlotte Marathon. “All of the leaves falling and lawn crews blowing everything around can pose major issues.”

Wetter, warmer fall weather doesn’t help, either. With no long, hard freezes, pollen-producing plants, molds, and mildew, don’t have a particularly long off season. But a runner’s gonna run, right? Dr. Anderson recommends a few easy-to-manage protocols to keep running through allergy season. 

Running Through Allergy Season

• Know what’s out there. It’s easy to keep track of pollen counts on your phone, with apps from The Weather Channel, My Pollen Count, Allergy Alert, and others.
• Timing is everything. If you can, run later in the morning or in the afternoon when pollen counts are usually lower.
• Wear a hat and sunglasses. The hat’s brim and your sunnies can keep allergens out of your eyes and off your face.
• Keep it indoors. These treadmill workouts to keep it fresh. Or use high pollen count days for strength training, yoga, or other indoor workouts.
• Shower and change. After outdoor runs, shower and change as soon as you can. That will get pollen and other allergens off your skin, hair, and clothes.

Wearing a mask on particularly polleny days, using indoor air purifiers, wiping off your pets if they spend time outdoors, or outsourcing all that leaf raking; they can also limit your exposure to allergy threats. 

As Dr. Anderson has reminded us before; it’s important to remember that your allergies may change over time. And, treatments that worked for you last year may not work as well – if at all — this season. But you don’t need to suffer. When in doubt, ask your doctor to develop an allergy treatment protocol that’s right for you. 

Need help finding a doctor to help manage your seasonal allergies? Here’s a great place to start: https://www.novanthealth.org/pf/ 

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You Did It! Now What?? 

It’s not uncommon for runners to experience a range of emotions after a major race, including a sense of letdown or depression. It’s real, it’s natural, and it’s quite OK. Here are some strategies to help you cope with these feelings as you make the transition from race day:

Acknowledge Your Feelings: It’s important to recognize that it’s entirely normal to experience a range of emotions after a significant race or event. Whether you’re feeling a sense of letdown or sadness, acknowledging these emotions is the first step in coping with them. Share your feelings with trusted friends or family members who can offer support and understanding, or at the very least, listen. 

Reflect on Your Achievement: Before you move on, take time to reflect on your race experience. Consider the challenges you faced, the hard work you put into your training, and the progress you made. Celebrate the effort, the results, and yourself. Writing in a race journal can help you capture your thoughts and emotions, allowing you to appreciate your accomplishments.

Stay Active: Once you’ve had a little time to recover, ease back into your running or engaging in other physical activities. Exercise releases endorphins, which are natural mood lifters, and can help mitigate post-event depression. Incorporating cross-training activities like swimming, cycling, or yoga into your routine can prevent burnout and add variety to your workouts. Cross-training also helps maintain fitness while giving your body a break from the repetitive stresses of running.

Set New Goals: After completing a big race, you might experience a sense of emptiness or lack of purpose. And that’s OK, too. You’ve invested a lot of time and effort into the season or the event. Now’s the time to look forward and set some new goals– whether they’re related to running or other aspects of your life. A new goal will provide motivation and a sense of direction. 

Make time to Reconnect: Use the post-race period as an opportunity to reconnect with friends, family, hobbies – even chores – that didn’t get as much attention during your training cycle. Training and racing can be time-consuming, so spending quality time with family and friends can help restore balance in your life. Same goes for your hobbies and other extracurriculars. 

Pay it Forward: Remember all those volunteers at the water stops, aid stations, or packet pickup before your big event? Here’s your opportunity to pay it forward. Giving back to the running community by volunteering at races, helping new runners, or coaching can be a rewarding experience. It allows you to share your knowledge and experience while staying engaged with the sport in a different way. 

Can’t Shake it? Find a Pro: Pay attention to your overall well-being. A balanced diet, adequate sleep, and effective stress management are crucial for your physical and mental health. If your post-event depression is severe, persistent, or interfering with your daily life, it’s important to seek professional help. A mental health professional or therapist can offer guidance and support in managing your emotions and coping strategies. 

Remember, what works best for one runner may not be the ideal approach for you. The key is to find a balance that helps you recover from post-event depression and maintain your passion for running. 

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