Blog: Feature Stories

Everyone deserves the opportunity to run, walk, or jog without fear. Sadly, that’s not always the case. Even the most well-traveled routes, the busiest days, or the brightest of daylight can’t guarantee a worry-free run. 

In a survey released by adidas just this spring, 90-percent of women responding said they had safety concerns while out running. Half of women in that same survey said they’d received unwanted attention – like sexist comments, honks, whistles, or have been followed – while running. 

Most runners surveyed by Women’s Running said they felt even more anxious when hearing about physical assaults. Minority athletes, specifically people of color, LGBTQ+, and disabled athletes, share similar fears about safety on the run. 

Recent incidents and close calls on presumably “safe” places to run have lots of us worried about safety. Our own, and that of others, our running buddies, the kids we coach, our family and friends… 

Together, we can work to change that. 

Everyone is invited to attend an Open Forum on Runner Safety. Runners, friends, and partners are hosting another opportunity to coalesce and build community around making running safer for everyone. It’s next Thursday, and everyone is invited.  

Read More: Safety First

“This is a huge problem that one meeting will not change,” said Lisa Landrum; a parent, coach, runner, and one of the Forum’s organizers. “By coming with an open mind and willingness to discuss options, ideas, share stories and experiences, we can keep the conversations going.”  

Add those conversations have netted real results. 

“One of the things I’m most proud of is that our conversations are going beyond state lines,” added Tammy McClendon, a local runner and participant in previous forums. “I’ve had a social media follower and friend in Philadelphia inquire about our work, and vow to initiate the work in his city.”

Safety forums in October and December of last year, and presentations to Charlotte City Council ginned-up good media coverage and social media chatter. Organizers have shared safety guidelines with run clubs, and encouraged clubs to help new runners learn the safety ropes. Greater awareness and an active, engaged community can make it safer for every kind of runner. 

“We really need a community effort to make all people outdoors running, walking, birdwatching, or whatever feel safer while they’re outside,” said Jesus DelaTorre, who’s helping spread the word about the forum. “The fact that not everyone does means the work can’t stop.” 

Want to go? Of course, you do! 

What:  Open Forum on Runners’ Safety
When:  9/27, 6 – 7 pm
Where: Start 2 Finish Offices, 8618 Monroe Road 28212
Who: Runners, walkers… anyone who would like to make an effort to effect some change in our community. 
Why:  Because everyone should be able to run without fear.

https://docs.google.com/forms/d/e/1FAIpQLSdp1cGRTEutXWl3PJw1kTHf8alMNLvBmneb8Pd9AQ8i20WYGw/viewform

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5 Reasons to Try the Track 

Whether it’s your first time ever, or the first time in a long time; the track can be an intimidating venue. But it doesn’t have to be. This simple tool isn’t just for the speedy. Any and all runners can gain a little something from running around in circles. Here are five reasons to try the track. 

Tracks are often easily accessible. Generally speaking, most communities and neighborhoods can find access to a track through public parks, schools, and even some university campuses. Get acquainted with the school’s hours, since most don’t allow visitors during school hours. Same for public parks, as most have regular hours of operation. 

Tracks are safer than the streets. With no traffic or intersections, the track is quite possibly one of the safest places you can run. That doesn’t mean take safety for granted. If you’ll go early or late, check to see if the track is well-lit and find some friends to join you. And again, confirm their hours of operation or public access. Many running clubs also host regular track workouts. 

Track workouts are simple to measure. Each lap around a standard track is 400 meters. That’s in lane 1, of course. You’ll see staggered start lines for the outer lanes. Whether you’re running an interval workout, or just want an easy way to know you’ve covered a particular distance… the track is as simple as it gets. Heads-up: tracks in parking lots or other non-traditional surfaces might not measure-up. 

Tracks make it easy to measure your progress. Never run a mile without stopping? Trying to up your cadence, improve your form, or run any distance – faster? The track is your measuring stick and proving ground in one space. Take care, however. Add speed and distance work gradually.  

Tracks can smooth the road to recovery. If you’re on the comeback from a running-related or other lower-body sports injury, the track is likely the safest, and simplest place to start. At the track, you can easily monitor your pace and distance, and you can call it quits early should it come to that. 

Give the track a try and see what it can do for your running. We’re pretty sure you’ll find there’s benefit for most every kind of runner.

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If you’re training for a fall or winter marathon, you’re likely in the throes of some pretty long runs at this point. And while it might not take too much gas in the tank to motor through your shorter runs, those higher mileage days require a little more planning. And a bit more fuel. We asked Novant Health Dieticians Allex Stam and Kelly Homesley for answers to FAQ’s on fueling for your long runs and races. As always, don’t try anything dramatically different or new on race day. Incorporate changes into your training for best results.

How should — or what should I eat and drink — to prepare for my long run?

You should increase your carbohydrate intake moderately in the days before the run to fill up your glycogen stores.  The primary fuel for marathon runners is without a doubt carbohydrates.  Carbohydrates are our body’s main source of energy during moderate and high intensity exercise, and not having enough stores of carbohydrates in the body is a limiting factor during exercise. Carbohydrates are required to replenish the glycogen stores in your body that fuel your muscles.  As the intensity of exercise increases, the amount of carbohydrate you should eat increases in order to fuel your workout and replenish stores.  

Stam and Homesley recommend the following:

Aim to consume 1-4 g/kg of body weight of carbohydrates 1-4 hours BEFORE exercise to top off glycogen. Recommend fueling with complex carbs such as whole grains, beans, and vegetables for a healthier carbohydrate option.  Examples are baked potatoes, sweet potatoes, oranges, grapefruits, clementines, bananas, grains, chickpeas, beans, quinoa, rice, and oats.

Also plan to drink plenty of water the day before and the day of to avoid dehydration. Don’t wait for the day of the marathon to focus on properly fueling your body.  Make sure to adequately hydrate and eat a balanced, complex carbohydrate rich diet while training as well.

Should I eat breakfast? If so, what should I eat, and when?

The right pre-run meal should prevent you from feeling tired and sluggish, and should provide you with long-lasting energy throughout your run.  You should eat breakfast 3-4 hours before the marathon, focusing on complex carbohydrates for energy, moderate protein, and low fat.  

Examples include:
Whole wheat toast + peanut butter + jelly
Whole grain cereal + low-fat milk
Greek yogurt + strawberries
Oatmeal made with low-fat milk + blueberries
Whole wheat bagel + peanut butter and banana slices
A small snack 1 hour before will give you an additional boost.  

Instead of complex carbohydrates, simple carbohydrates are best at this time as they can be digested and absorbed quickly.  Fresh and dried fruits, rice cakes and crackers would all be perfect choices!  If you have tried eating before a race before and did not feel well, instead try things like sports gels, sports drinks or fruit juices.

Are there foods I should avoid the night before or morning of my long run or race?

The morning of the race you should stay away from fried or greasy foods. Fat slows down digestion and can make you feel tired and sluggish. You want your body using energy to help you complete your run, rather than focusing on metabolizing the food you’ve just consumed.  The night before the race, just make sure that you have a balanced meal with protein and complex carbohydrate. Also remember, race day is not the day to try something new!  Test a variety of food options during your training to help determine what works best for you.

How much should I eat or drink during my long runs?

The amount one needs to eat or drink during a run varies from person to person, but you absolutely should be refueling during your long runs.  Start experimenting now with how much you may need to keep your tank topped off with fuel during the race.  For long runs like a marathon, you need to start to practice fueling every 30-45 minutes.  It is important to start refueling your body while training for the marathon because if you don’t practice now, you will not be able to handle it well on race day. 

Stam and Homesley recommend the following:
Aim for 30-60 grams carbs per hour for the first 3 hours, then increase to 60-90 grams of carbs per hour after that.  Use sports drinks, gels, chews, bars, and real food such as animal crackers or bananas to help achieve your carbohydrate goals.

Recommendations for how much water you should drink during your race can vary between 10-27 oz per hour.  Again, it’s important to experiment with what feels right for you while training. Taking small sips of water every 15-20 minutes during a run will go a long way to replace what is being lost.

Eating or drinking during my runs is hard, makes my stomach hurt, or makes me need to “go.” What can I do about that?

Anything you consume during your race has to go through your gut before it gets into your bloodstream and muscles. High-sugar sources of fuel, like popular energy gels, can cause some major stomach problems for some people. Alternatives that may be gentler on your stomach include, freeze dried bananas, dried pineapple, dates, dried apricots, raisins, pretzels and squeeze packets of fruit and veggies. Again, try everything that you plan to consume on the day of the race while you are training so you are familiar with what works and doesn’t work for your body.

What about after my long run or race? What should I be eating and drinking then?

A good post-workout meal improves future performance, reduces inflammation, speeds recovery, controls hunger, and provides more energy. Now is the time to refill your gas tank!  Eating about 30 minutes after your run is ideal, but at least have something within the first 2 hours post-run.  Lots of carbs are important, just like before your run, but you now need protein as well to help repair the muscle you worked so hard during your run. 

Aim to eat 15-30 grams of protein post-run.  
Stam and Homesley recommend the following:
Fairlife protein shake + banana (if you don’t have time for a full meal)
Quinoa bowl with black beans, chicken, assorted vegetables, salsa and cheese
Packet of tuna on a whole grain tortilla wrap + sliced peppers
Salmon + brown rice + broccoli w/ butter
Peanut butter and jelly sandwich + a glass of Fairlife milk

Rehydrating is important as well. Drink an extra 16-24 oz of water for every pound you lose during the run.  Also, sometimes just water isn’t enough. Dehydration and loss of electrolytes through sweating can lead to numerous side effects including muscle cramps.  Most sports drinks are formulated with specific amounts of electrolytes to allow for quick hydration and absorption and should be consumed after high-intensity exercise lasting longer than 60 minutes.

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