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Blog: Feature Stories

Bad Air Day = Bad Run Day?

July 8, 2023 by admin

Smoke from the Canadian wildfires is behind us – at least for the moment, it seems – but we’re probably far from seeing the end of “bad” air days this summer. We’ll be the first to admit it; the weather, the humidity, the air… they’ll have to really gang up to keep us grounded. Most of But does that necessarily add up to being a bad day to run, a bad day to run?

Let’s start with air quality.

If you spent any time outside last week, you could see the actual smoke hanging in the air around Charlotte. You probably saw the video of orange skies over New York and New Jersey, or those smoggy, smoke-screened pictures of LA from any given day. At that point, your eyes can tell you the air quality is less than perfect.

The stuff you can’t see, like pollution, ozone, and other fine particulates, is monitored and then summed up in the Air Quality Index or AQI. Without going all Bill Nye here, the AQI rates air quality as a number between 0-500 and a range of colors from green to maroon. Green is good; maroon is presumably chunky.

What that means for you and me.

The better the air, the obvious. And for most of us on most days, we’re ok, and mild exposure to air pollution may leave us with irritated eyes or scratchy throats, coughing, or shortness of breath. For folks with heart conditions, asthma or other respiratory issues, children and the elderly, the effects can be more serious and can linger even after the air is cleared. And yes, during the summertime the AQI is often higher. Pollution, smoke, exhaust, etc., combine with warmer temperatures to make air quality worse.

The North Carolina Department of Environmental Quality says, “Code Red AQI days are rare,” here. The last time the Charlotte area hit that unfortunate benchmark was during 2016, when wildfires in western North Carolina pushed particle pollution levels higher across most of the western part of the state.

Yes, but can I run on bad air days?

That depends. Most of us may not even notice the difference if the air quality is the green, yellow, or even orange zones as we go about our day-to-day routines. Sucking wind during a long, hot, or faster run and you may start to feel it. If you are going to run, consider going out earlier in the morning, or a route that’s farther from traffic, like a park or a trail.

“You should know what kind of exposure you can tolerate,” said Dr. Keith Anderson, Medical Director for the Novant Health Charlotte Marathon. “If you’re sensitive to air quality, or have underlying health conditions, you should adjust your running plans.”

Generally speaking, most of us are just fine to exercise when the air is less than perfect. But, most experts suggest that when air quality enters the orange zone, the benefits may outweigh the risks.

Air quality is easy to monitor.

Airnow.gov is a government website that reports air quality data from the EPA, NOAA, NASA, the CDC and a bunch of other official sources and agencies with initials for names. The NC Department of Environmental Quality reports air quality current conditions and forecasts here. Information on air quality monitoring in South Carolina can be found here. If you’re really into it, there are several weather and air quality apps available for your phone, where you can set up air quality alerts and really be on top of things.

If you can’t or don’t run, try these ideas to scratch that running itch.

  • Take a must-needed day off.
  • Drink some water. You’re probably dehydrated.
  • Begin that core and flexibility routine you promised to start.
  • Collect your old running shoes for donation.
  • Visit your local specialty running shop.
  • Research a volunteer opportunity at an upcoming running event.
  • Register for that bucket list event.
  • Find a coach, running club, or weekly meet-up to keep you accountable.

Got some other ideas we should share? Let us know! Email ed@runcharlotte.com

Filed Under: Uncategorized

Four Reasons to Run with Us on the Fourth

June 29, 2023 by admin

We’re realists here. And we know there’s a ton of stuff on the calendar for the Fourth of July weekend. When the holiday lands mid-week(ish), it can spread you even thinner when you’re trying to do all there is to do while running around Charlotte.

But we’re cooking up a good one for you at the Park National Bank American 4-Miler presented by Novant Health. No kidding! No matter what your plans are, we’ve got (at least) four great reasons you’ll want to start the day with us. Unless you get up really, really early… you’ve probably started the day doing something not nearly as fun.

Get that “beat-the-heat” early start

Let’s face it. The mornings are already getting warmer here in Charlotte. A 7:30am start time gets you a jump on the day and the heat. And if you’ve got cookout, lake, or family plans, you’ll still get back in plenty of time to do your thing. Unless you’ve got chores waiting. Then you’re welcome to hang out until last call at 10:00am.

Hot dogs at the finish?

Yep. You read that one right, too. Along with an array of goodies from our friends at Trader Joe’s, we’ve got “Hot Diggity Dogs” hot dogs waiting for you at the finish line, as well. It felt like a Fourth of July holiday kinda thing to do, so we ran with it. We hope you get a kick out of it.

Win $100 in our hot dog eating contest!

More hot dogs?? If you’re up for another challenge, try your hand – or you face, anyway – in our first-ever, post-race hot dog eating contest. Registration for this one is free, and will take place at the event site. It won’t be like THAT famous contest, but we’re prepared to be VERY surprised. If you witnessed the pancake contest at the Shamrock 4-miler, you know what we mean.

No sleeves, no problem

Like we said, it’s gonna be warm. And it’ll stay that way for a while. You’ll be digging this year’s event shirt for that very reason. Sun’s out guns out, and all that jazz. It’ll be a solid addition to your summer run wardrobe. Fingers crossed you’ll need a little more coverage by Novant Health Charlotte Marathon weekend. Not too much. Just a little…

https://runsignup.com/Race/NC/Charlotte/American4Miler

 

Filed Under: Uncategorized

Chocolate Banana Chocolate Chip Muffins (Egg-free!)

June 22, 2023 by admin

Yield: 18 muffins, standard size

Chef Rhonda Stewart from Johnson & Wales University made these muffins on WBTV a few weeks back. She was gracious enough to share the recipe with us here. Check out the video below, then have at it! Note: This recipe can be made with or without eggs. Use one medium banana per egg as a replacement.

Ingredients:

  • 2 medium-sized ripe bananas (OR 2 eggs)
  • 2 medium-sized ripe bananas
  • ½ cup (4 oz) vegetable oil
  • 1/3 cup (2.75 oz) buttermilk (or dairy-free milk + 1 Tbsp. Lemon juice or vinegar)
  • 1 tsp. Vanilla extract
  • 1-2/3 cups (12 oz) Granulated sugar
  • 2-2/3 cups (11 oz.) All-purpose flour
  • 1/3 cup (1.5 oz.) Cocoa powder
  • 1 tsp. Baking soda
  • ½ tsp. Salt
  • 1 cup (7 oz.) Chocolate chips (can be vegan)

Method of Preparation:

  • Preheat oven to 375 degrees.
  • In a large bowl, mash the bananas. When using eggs, whisk the eggs into the mashed bananas. Stir in oil, buttermilk, vanilla extract, and granulated sugar. Mix until well blended.
  • In a separate bowl, whisk together the bread flour, cocoa powder, baking soda and salt.
  • Add these mixed dry ingredients to the banana mixture, stirring until just combined.
  • Fold in chocolate chips.
  • Prepare two 12-count muffin pans with pan spray. Divide batter into 18 muffin cups.
  • Bake muffins until they spring back when touched, or a toothpick comes out clean which is usually about 15 to 20 minutes. Remove from pan and cool completely on a wire rack. Store in an airtight container.

Notes:  

This recipe is so versatile!

  • If you want the traditional “banana bread” shape, then you can just bake the batter in a loaf pan.  Reduce the oven temperature to 350 degrees, and bake it for a longer amount of time (at least 30 minutes).
  • Vegan version: replace eggs with bananas (1 egg = 1 banana) and replace buttermilk with a non-dairy milk and 1 Tbsp. vinegar or lemon juice.
  • Don’t like chocolate? Increase flour to 3 cups and omit cocoa powder.
  • REALLY don’t like chocolate?  Replace the chocolate chips with your favorite nut like walnuts or pecans.
  • What if your bananas are ripe but you don’t have time for making muffins now?  Just peel and freeze your ripe bananas until you are ready to bake.  Let them thaw for an hour, or pop them in the microwave for a few seconds before mashing.

Filed Under: Uncategorized

5 ways to make running FUN this summer

June 15, 2023 by admin

Summer’s hardly started, so there’s plenty of time to make the most of the longer days, looser schedules, and your running plans! Whether you’re on a training plan or running for fun, any of us can get stuck in a routine that sucks the joy from our running. Summer presents a perfect opportunity to mix it up a bit. Here are five ways to make running MORE fun this summer!

Run a race.

Registering for a race is an easy way to sprinkle a little motivation into your summer running calendar. If it’s been a while since you’ve toed the line, the local race calendars are loaded with options this time of year. Check them out here, and here. If you’re a regular on the Charlotte area road racing scene, shake things up with a new event or distance.

Or don’t run.

Looking to fall back in love with running or racing this summer? Maybe you two need a break from each other… seriously. Think about the last time you were sidelined with an injury, illness, work, life, or whatever. Odds are you couldn’t wait to get back. With an intentional break from running, you can come back on your own terms; rested and ready to go!

Try a new route or trail.

Routine can dampen any relationship. And since we’re all pretty much creatures of habit, routine can get keep us feeling pretty comfortable. And that’s ok, but progress isn’t found in the comfort zone. Freshen-up your routine by exploring a new route or trail. Even starting your run at a different time of day can change your perspective on a familiar loop.

Find some new running friends.

Try a new run club or run group this summer. Any day of the week and in most any part of town, you’ll find a group run or run club around Charlotte these days. Chances are your favorite brewery hosts one, too. We’re not suggesting you ditch your current running buddies. Bring them along, too!

Get a coach.

Want to be a better, smarter, stronger, faster runner? Or maybe you want to run injury-free? A certified running coach is the way to get there. No, you don’t need to be training for the Olympics to need a coach. Most of us want to get better at something we enjoy. Running is no different. Charlotte is full of experienced coaches. Ask around at your next group run, race, or visit to your local running shop.

Got more ideas to make running more fun this summer? Let us know! Email ed@runcharlotte.com

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Filed Under: Uncategorized

Summer Running: MORE on How to Get Out of Town (and Run!)

June 9, 2023 by admin

We shared our take on how to find runners and running routes when you’re headed out of town. But there’s more than one way to cook an egg. Our Novant Health Charlotte Marathon Ambassadors have done their fair share of traveling – and running – and piled on with more of their experiences to help you catch a run while you’re traveling.

Sandy Johnson

Strava global heatmaps are my go-to for finding popular run routes when I’m out of town! I also take advantage of public routes (personal or official race) found on other apps like RunGo and MapMyRun too.

Mike Cooke

Find run clubs on Instagram by seeing what local running shoe stores are there and what groups they follow.

Josh Rhodes

Whenever I’m out of town, my Coros watch lets me use the Coros app and build my own running route and my watch gps directs me as I run! Great for exploring new terrain and not getting lost

Chad Champion

Before heading out of town – I research all the local running clubs/group runs and try to join them. Great way to meet new friends. They normally run on the best routes. As another option I simply google the best running routes in that city. Lots of great greenways/trails to take advantage of.

Meg Taylor

I get up early to run. It’s a great way to explore a new city, and if you’re traveling with people that don’t run, you don’t interfere with any of the plans for the day.

Philip Sanford

Search for run clubs on Google, Facebook, Instagram, and the RRCA site. If they aren’t any or if the group runs are at times that don’t fit my travel schedule, I look over Google Maps to find a good route near where I am staying.

Sean Pedernales

Garmin routes are always great, but I prefer just exploring the city and getting lost a bit. A bit of a gamble but always fun!

Did we miss something? Share your top tips for finding great runs on the go. Email ed@runcharlotte.com

Filed Under: Uncategorized

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