Blog: Feature Stories

Weighted vests are having a moment. No longer just a part of the military-style, all day rucks and CrossFit workouts, weighted vests are as commonplace on greenways and run clubs as goldendoodles and over-the-ear headphones. But are they actually helpful—or just another gear fad?

From Sidewalk Sightings to Mainstream Must-Try

Dr. Ryan Stempniak, a family and sports medicine physician with Novant Health, isn’t surprised by the trend.

“I see it everywhere – we live out in suburbia – and it’s a thing,” he told us. But he sees the appeal; a weighted vest adds some extra challenge to a regular walk or run. “It can definitely be helpful for burning a few more calories or getting your heart rate up… especially for anyone who may be using them to help with bone density,” he added. 

“It really has gone mainstream,” says Michael Sweeting. He’s an experienced rucker – the OG term for those who were on the weighted vest thing before it was on TikTok and the daytime talk shows. Sweeting is also a member of the Lake Norman Rucking Club, and remembers when things were a little more… low-tech. 

“It was strictly backpacks and, you know, kind of the tactical military style… weight in the back, water bladder, food up front.” Now, he says, you can find weighted vests that are built more comfortable and fitted, like running vests. 

What’s To Like About Weighted Vests

Weighted vests – and their rucking cousins – can deliver a serious full-body workout. “You’ve got to engage all your shoulder muscles and core—which is huge for stability—and of course your legs,” says Sweeting. “You’re getting a full-body workout when you’re doing it.”

Runner and triathlete Cara Hackett found hers useful preparing for race day. “It’s a painful, great workout,” she told us. “If you want to talk about getting strength and cardio all together, it’s a two-for, I’m not joking!” 

Hackett’s coach had her working out with a weighted vest to strengthen her knees and ankles – or as she said, to basically keep her from breaking her legs.

“I have to say, I haven’t had very few injuries in my feet, knees or ankles,” she said, “and I think it had a lot to do with the work we were doing with the weighted vest.”

Before You Go Jumping In… 

Extra weight means extra stress on your body, and that’s not always a good thing. “If you already have back or neck issues from a weak core, adding weight can make those problems worse,” warns Dr. Stempniak.

The smart move: go light at first. Dr. Stempniak and Sweeting suggest starting light. Think five to ten pounds, just to see how your body is going to react. From there, you can build up and add weight as your form and strength improve. And gradually introduce weighted vests into your routine before adding weight to every single workout. 

No need to shell out big bucks to try it out, either. “If you’re just curious, grab an old backpack, toss a five-pound dumbbell or some kind of weight in there, and just go walk,” says Sweeting. Got to like an approach that’s budget-friendly and beginner-safe. 

And don’t think it’s just a “middle-aged mom” thing, either. A weighted vest workout will keep you humble, too. 

“I have some friends who are fast runners… they put that weight on and suddenly a 10 minute mile is a struggle, and I’m like, ‘yes, yes, it is,’” added Hackett. “It will knock you down from where you think you are when you put that weight on and try to go with it.”

The Bottom Line

Weighted vests can be a simple way to make everyday runs and walks more challenging, build strength, and even improve bone health. But they’re not for everyone, and can potentially expose you to overuse injuries – especially if you go too heavy too soon. They’re also not a full-on replacement for a strength and resistance training routine to complement your running. Listen to your body, ease in slowly, mind your form, and weighted vests just may work for you. 

Oh, and here’s that video… That Holderness Family has it figured out! 

Long runs are an unavoidable element to most any training plan. No matter how busy your week gets, squeezing in that long run is must-do. As the training weeks drag on and the miles pile up, those long runs can sometimes feel like a chore. But they don’t have to. So we checked in with our Novant Health Charlotte Marathon Ambassadors for tips on how the make the miles disappear – and have fun along the way! 

Jayne Little 
Break it up. If it’s 16 miles, I think of it as 8 miles out and 8 miles back. Somehow it helps. Audiobooks. It’s not a three hour run – it’s 10 chapters of an audiobook Don’t count the warm up. The first three miles always feel terrible anyways so I don’t start counting until after those are done. If I have 15, my long run just turned into 12 miles.

Eric Smith 
Run with someone. Having a conversation makes the long run go by faster. Run in an area where other runners will be around. It’s helpful to see others doing the same activity and you might get a wave or kudos.

McKenzie Seippel 
Have some great music! “Big Bootie Mixes” on Spotify is my go to for running. Each mix in 1 hour. The constant change in music every few seconds keeps me entertained. Number 19 is my favorite! I also use the peloton app and use their runs for long runs. Having someone talking to me keeps my mind distracted

Cliff Anderson 
Run slower, pain makes everything seem longer.  Like listening to my in-laws talk politics. And pick a beautiful route. There’s nothing like seeing a cluster of yellow irises, a duck and some ducklings or catching the scent of Honeysuckle to make the time go by.

Margaret Schultz 
My best suggestion: Run with other people… it’s changed my life!! Think of it as a journey and know what you’re getting yourself into. Sometimes my long runs are my favorite because I’m mentally prepared. Lastly, stop checking your watch waiting for it to be over and enjoy the run!

Jeff Hudnall 
I look forward to the long run in my week to decompress and unwind form the week. I have relied on quality time with Rich Roll and his podcast along with other titles like Running Around Charlotte and Strength Running in the past. Audiobooks, as mentioned by others, are a solid option. More recently though, just letting go of all distractions and enjoying the moment and scenery. I utilize the mental preparation that goes into a long run alone to build and work on mental toughness.

Lindsey McGee 
Sometimes I NEED to run by myself, for time’s sake or to work through things, and then I listen to audiobooks. When I’m not on my run club kick (rare, I know), I make it through A LOT of audiobooks.

I had to do my long run this morning since I’m traveling and I had a friend join me for the miles he could, that fit his schedule. I ran 10, and he ran 6.5 with me, so it was a good combination. Plus having encouragement in the last, more challenging miles, definitely helped!

Ramona Kelly 
I break up my runs and run the first few miles with friends. The remaining miles I run alone. I also use the Peloton app for all my runs. I map out my long run in advance, as well. 

Clare Kubiak 
Running with a friend(s) is the best!! It’s part of why we are all here!! I do love a playlist, but since trying to run slower, I’ve loved a long podcast in the middle of my run. It also makes it feel like multiple things, warmup with some music or podcast or two, depending how many miles. Finish with music when you are feeling tired! Another slowdown is an audiobook!

Anthony Sereno
I find that running for time vs miles is helpful, or run to a landmark then head back. Keep your mind engaged by not doing an out and back , think about your turns on your run.

Kate Emproto 
Definitely agree that running with friends makes the run go by WAY faster! But if I run solo, I love to choose a good route that’s scenic if possible. I don’t love out and backs because they feel longer to me. Music also makes a HUGE difference! I love hour long (or longer) mixes and I am also a fan of live sets from big music festivals like Ultra, EDC, and Tomorrowland. Also second Two Friends Big Bootie Mixes. Always a go to! Lastly, I usually count down in my head. If I have 5 miles to go, I think “this is just a regular Summit route!” 

FOR IMMEDIATE RELEASE
Media Contact: DC Lucchesi, dc@well-runmedia.com 704-577-8459 

July 30, 2025

CHARLOTTE – RunCharlotte and The Novant Health Charlotte Marathon enthusiastically announce an all-new partnership with Fleet Feet, the largest franchisor of locally owned and operated run specialty stores, to create a dynamic and more immersive retail experience at the Novant Health Charlotte Marathon Expo. 

The agreement provides Fleet Feet with naming rights to the Expo and other year-round promotional opportunities, and nearly triples the retail footprint compared to the previous year’s Expo. Runners and Expo visitors can expect to see even more participating brands, interactive opportunities, and a seamless transaction experience.

“This partnership really takes the runners’ Expo experience to the next level,” said Tim Rhodes, Managing Partner of The Novant Health Charlotte Marathon. “As interest and participation continue to grow, runners expect a world-class experience here… this just gives runners another reason to put Charlotte on their ‘must-run’ list!” 

As part of the multi-year partnership, Fleet Feet will host and manage all Official Merchandise sales at the Novant Health Charlotte Marathon Expo presented by Fleet Feet, and at the post-race Finish Line Festival after The Novant Health Charlotte Marathon events. 

“We’re thrilled to partner with the Novant Health Charlotte Marathon and to have the opportunity to serve runners as they experience Charlotte’s premier running event,” said Joey Pointer, president and CEO of Fleet Feet. “We look forward to helping make the race weekend unforgettable, and hope runners will find a familiar and welcome space in Fleet Feet’s retail experience.” 

Fleet Feet has five locations throughout the greater Charlotte-area, and offers training programs for various goal distances throughout the year, including a half marathon training program that will prepare participants for the Novant Health Charlotte Marathon half distance. 

Registration is open now for the Saturday, November 15, 2025 running of the Novant Health Charlotte Marathon, half marathon, rucking half marathon, and the Chick-fil-A 5k. There is no charge for participants or the public to experience the Novant Health Charlotte Marathon Expo presented by Fleet Feet on Friday, November 14. 

About Run Charlotte and The Novant Health Charlotte Marathon 
RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences for runners of all paces. Showcasing the best of Charlotte for more than 20 years running, Novant Health Charlotte Marathon weekend features a full marathon, half marathon, and 5k, attracting participants from around the world, and every state in the country. The event and its participants have contributed more than $600,000 to support programs at Novant Health’s Hemby Children’s Hospital. For information about the Novant Health Charlotte Marathon, visit www.thecharlottemarathon.com 

About Fleet Feet
Founded in 1976, Fleet Feet is the largest franchisor of locally owned and operated run specialty stores. With more than 280 Fleet Feet stores in 40 states and a national headquarters in Carrboro, N.C., Fleet Feet is committed to providing runners, walkers and fitness enthusiasts with outfitting expertise, robust training programs, community support and rewards. Fleet Feet believes that RUNNING CHANGES EVERYTHING® and has been recognized in Fast Company’s Brands That Matter, the Inc. 5000 list of America’s Fastest-Growing Companies and Best in Business, Newsweek’s list of America’s Best Retailers and America’s Best Online Shops, and PRWeek’s Purpose Awards. Stay inspired, motivated and connected at Fleet Feet.

From the greenways to group runs, run clubs and races; our dogs are often right there in the mix. But as we close out one of the hottest Julys on record, it’s a great reminder that running with your best four-legged friend requires a little more than just clipping on the leash and heading out.

Dogs, like people, are creatures of habit. They thrive on routine. (And we all know what it’s like when we have to skip our regular runs.) So if running is part of your dog’s routine, keeping them safe and comfortable in summer’s heat is the top priority. 

We spoke with Dr. Tom Watson, veterinarian and owner of Carolinas Veterinary Medical Hospital—and a runner who frequently logs miles with his own dogs—plus a few local runners about how they navigate steamy southern summers with their canine sidekicks.

Why Running in the Heat Is Extra Hard for Dogs

“Of course, it’s fun to run with your dog, but it’s not only the external temperature that you need to worry about,” Dr. Watson emphasizes. “Since dogs can’t really sweat, they pant to dissipate heat—it’s also the temperature of that surface that they’re running on.”

Unlike people, dogs don’t sweat through their skin; instead, they rely on panting to regulate body heat. If you’re a dog person, you probably knew that. But did you know that also makes dogs more prone to overheating? It’s especially true when running on sunbaked asphalt or concrete, which radiate heat back right back at your dog. 

Tips from the Experts (and Fellow Runners)

So how do expert and everyday runners keep their pups cool and happy through the dog days of summer? Here are the top tips:

1. Choose Your Time (and Route) Wisely

The best runs happen when both you and your dog are comfortable—or at least as comfortable as you can get this time of year. And for Rich Lyman and his dog, Oreo, that means an early start. 

“We only run in the mornings and are usually out the door by 7 and home by 8 before the heat really sets up,” he said. “The humidity, however, is brutal at that time of the day but it seems to affect me more than her. I tend to run much slower in the heat and correspondingly, so does she.”

Kate Emproto is a regular at local run clubs with her energetic German Shorthaired Pointer, Mickie. “I’ll often take Mickie out for a few miles before run club starts if I know it’s going to heat up,” she says. And while run clubs may have set routes, she makes sure to plan their runs on shady paths with water fountains. “I also make a mental note of local spots that leave out water bowls for dogs—such a thoughtful touch during the hot summer months and something Mickie and I really appreciate,” she told us.

2. Water, Water, Water

Hydration is essential. “Bring plenty of water for your dog,” Dr. Watson reminds. Dogs can overheat quickly, and offering water at regular intervals helps keep temperatures in check. 

Deanna O’Connor is a regular at the Matthews Run Club, and you can find her at the start line of most races with her dog, Charlie. Deanna says in this weather, she always heads out with both water and a bowl. “He also wears a cooling vest on our runs, and I carry along water and his water bowl,” she explains. On extra-hot days, she opts for shorter, more relaxed walks.

“On days I don’t run with Charlie he enjoys his casual walks in our neighborhood. He loves his morning walk which is typically a mile. 

3. Mind the Surface

The surface beneath your feet (and your dog’s paws) matters more than you might think. Asphalt and concrete can heat up rapidly—even when the air feels pleasant. According to the American Kennel Club, if you can’t comfortably place your hand on the pavement for 10 seconds, it’s too hot for your dog’s paws. Choose dirt trails, grassy parks, or shaded routes when you can.

Deanna and Charlie like Matthews Greenway, with its two water fountains, and Stevens Creek. 

Editor’s note: Indy and his running buddies, Hank and Gus, enjoy the shade at Evergreen Nature Preserve in East Charlotte, and the side trails at Boyce Road Park in south Charlotte. 

4. Adjust Grooming and Gear

A little prep goes a long way. Deanna helps Charlie stay cool with a close summer shave and a lightweight cooling vest. Granted, not every breed is a candidate for a summer buzz cut, so check out the internet for cooling collars, paw balm, or lightweight harnesses to see what works for your dog’s comfort. 

And no need to save that hydration vest just for your long runs. We use ours for carrying extra water and a collapsible, silicon bowl. 

5. Listen to Your Dog

No one knows your dog like you do. If they start dragging behind, pant excessively, or seem disinterested, that’s their cue for a break. “If they’re lagging back a bit, they’re telling you to slow down,” says Dr. Watson. 

Even with the best of plans, ensuring your dog’s safety and comfort is all about planning ahead, paying attention to what and how they’re trying to communicate with you, and adjusting as needed. With care, preparation, and some flexibility, you can still safely log some summer miles together. 

I’ll admit it. I’m a sucker for a good bag. I’m especially keen on a mid-sized canvas tote; the kind your parents probably lugged back and forth to the beach, ball practice, the grocery, or pretty much anywhere you needed to be. Part purse, part picnic basket, part field emergency kit; the older I get, the more I appreciate the utility of this kind of bag.  

One particular bag I’ve got has seen more sidelines, road trips, wet towels, and muddy shoes than any high school travel soccer club. It pops in and out of circulation, and is my current “trail days with the dog bag,” getting a couple of new reps each week. With permanent stains and scuffs from all types of adventures, it’s certainly nothing fancy; but it still dutifully performs at hauling stuff from one place to another. 

It’s not performance that makes this bag so special. I have plenty of newer, nicer ones. But whether the load is running shoes, dog treats, or library books; this bag is really just packed full of memories. I got it my first year coaching Girls on the Run back about 15 years ago. It was part of our supply kit; along with the curriculum, cones, other bits and pieces, and of course, a tube of toothpaste. Truly, an IYKYK item. But that’s a story for another day. When it’s wadded up on the floorboard after another soggy run, you wouldn’t know it had such a big job in its former life. 

This old bag was witness to countless kids running their first miles and their first 5k’s. Countless only because I never really kept track over the 6-plus seasons. I never expected it to be anything more than an opportunity to give a little back to running and to my kids’ elementary school. Then girls started writing about their experience in college entrance essays, or catching me in the grocery store to tell me they’d made the high school track team, or letting me know they’d be running their first marathon. And there are more where that came from.  

In a way, this bag is like the finishers’ medal or merit badge I never really knew I was earning. And, quite frankly, I probably haven’t earned it just yet. It’s just funny sometimes how stuff can harbor all sorts of memories. I guess that’s why a picture is worth a thousand words and all. And maybe it explains why your Mom saved all those elementary school art projects and report cards? 

Oscar Wilde had a lot to say about sentimentality and the emotions that come along with are borrowed, rather than bought. I’d like to believe the thoughts and emotions from those experiences were earned. In the best kind of way. Not every mile ended or even began with smiles and high fives. But every season seemed to end that way. 

Like everyone and everybody, my Girls on the Run girls changed over all those years. They grew up, got degrees, traveled, moved away – or back. Some are off doing great things. Others are still preparing for their next chapter. I’m father to some of these great girls, and still connected to a few more. There are volumes left to be written about what they’ll all do for themselves, their communities, or the rest of the world. Regardless of what time, politics, the economy, or life throws at them, I know they’ve got what it takes to carry on and do good work. 

Just like that old bag.