Blog: Feature Stories

Run a Faster 5K (Without Running Faster)

Looking to shave some time off your 5K without ramping up your training, working harder, or even running faster than your current pace? It’s actually factually possible. With no magic, cheating, or smoke and mirrors involved. Here are five smart strategies to help you speed up your race day performance without actually running faster.

Run the Tangents

This is literally one of the easiest ways to cut down your race day distance – and subsequently your overall race time. Running the tangents means taking the shortest path around turns instead of following the curve. It might seem small, but those extra steps can really add up! Certified race courses are actually measured on the tangent, but most folks run with the curve of the road adding distance and seconds (or minutes) to their finish time.

Choose Your Starting Spot Wisely

If you’re not going to win the event, consider starting in the middle or even further back in the pack. It might sound counterintuitive, but this can give you more room to find your pace without getting caught up in the crowd at the start. Remember: on a chip timed event, the clock doesn’t start running on your event until you cross the start line. Plus, starting further it can help you avoid the energy-draining jostling that often happens at the front, and it’ll help you see those tangents rather than just going with the flow of traffic.

Warm Up Like a Pro

Don’t skip the warm-up, folks. The shorter the event, the more important it is to hit the start line ready to go at your race pace. A good warm-up gets your body ready to go and can make a big difference in performance. Some dynamic stretches, a light jog, and some striders can get your heart pumping and muscles loose. You’ll feel more prepared when the gun goes off.

Fuel Up Properly

You’ve heard this one before, but it’s critical. Make sure you’re well-hydrated and have eaten right before the race. Avoid heavy meals too close to start time, but a light snack with carbs about an hour before can give you that extra boost. Tummy troubles probably sink more PR attempts than cramps or crowds combined. Practice fueling and hydration strategies on your training runs and in the days and nights before. Then come event day, you’ll be confident you’ve done it right.

Dress for Success

Go with the tried and true on race day. New shoes, that matchy-match gear you and your bestie bought at the expo, or even the event tee … race morning is NOT the time to put these to the test. Fiddling with unexpected chafing, untied shoes, or other wardrobe malfunctions will have you distracted from the task at hand: running your best 5k!

Put these strategies to work along one of Charlotte’s fastest 5k courses, and you’re all but guaranteed to grab that PR. Might we suggest the upcoming Yiasou Greek Festival 5k on August 24? (Use code Fastest5k2024 at checkout and save $4! )

This Classic 5k is Still One to Run 

This one is a bona fide classic, folks. The Yiasou Greek Festival 5K presented by Novant Health has been around since the days of the old Run For Your Life Grand Prix Series, and it’s still a thing. Along with the chance to experience one of Charlotte’s fastest 5K courses through the picturesque Dilworth neighborhood, this flat and fast route is perfect for runners of all levels. It’s also an excellent opportunity for a personal best before we shift gears into the fall and long run season. Heck, it’s still a great see-and-be-seen event along a fun, friendly 5k route. 

But First, the Basics

Event date: Saturday, August 24
Start time: 7:30am
Location: Holy Trinity Greek Orthodox Church, 600 East Blvd, Charlotte, NC 28203
Registration: https://runsignup.com/Race/NC/Charlotte/YiasouGreekFestival5K 

Free Shoes, Discount Codes, and Other Cool Stuff 

Procrastinators, rejoice. You won’t need to pay full freight to participate. Use the promo code Fastest5k2024 at registration for a $4 discount on your entry fee. Yes; the code is case sensitive. Mind the lowercase k in there! 

If you’ve yet to get your hands on one this year’s Recover Brands series tees, here’s your chance. These event tees are the perfect combo of comfort, sustainability, and style. Of course, they’re eco-friendly. Plus, they look, feel, and fit great, too! 

But that ain’t all! Every registrant will be entered into a weekly drawing to win one of four pairs of shoes from our partners at Run For Your Life. Random drawings will take place on August 2, 9, 16, and 23, and we’ll announce the winners on RunCharlotte socials. (You’re following us on FB and IG, right??) So the earlier you register, the more chances you have to win! 

Here’s How to Join the Fun

Seriously, y’all. This is a good one! Whether you’re an OG CLT runner or just getting into the local running scene, the Yiasou Greek Festival 5K presented by Novant Health is worth waking up early for. 

https://runsignup.com/Race/NC/Charlotte/YiasouGreekFestival5K

Do You Really Need to Rotate Your Running Shoes?

Whether you’re just starting out or you’ve logged countless miles, one of the best-kept secrets to enhancing your running experience – and running more injury-free miles – lies in the simplicity of rotating your shoes. It’s not just sales and marketing talk to move more product. We asked Charlotte’s running specialty shop pros why “more” really does matter when it comes to running shoes, and how to build your own running shoe rotation. 

Yes, It Really Does Make Your Shoes Last Longer 

For practical reasons alone, rotating your running shoes is easy math. Harry Chandler from Charlotte Running Company hit on the longevity aspect: “Ideally, you’d alternate two pairs of shoes, every other day, as the foam generally needs 24 hours to rebound.” When you run in the same shoes day after day, the midsole foam compresses faster, leading to quicker wear and tear. By giving each pair a day or two to rebound, you can significantly – and safely – extend their lifespan. And with the average shoe price well over the $100 mark, that’s like money in the bank. 

Injury Prevention and Muscle Variety

Running is a repetitive sport, of course, and that can lead to overuse injuries if you’re not careful. Chris Elkins from Run For Your Life adds this little chestnut about rotating your running shoes: “It adds some variety to the week, works different muscles, and creates some variation to your stride.” Mixing it up keeps things interesting for your feet and can help prevent overuse injuries by working different muscles and creating some variation to your stride.  

A Dialed-In Experience for Every Run

One of the most exciting aspects of having multiple pairs of shoes is the ability to tailor your footwear to your specific workouts. Brett Albers from Fleet Feet suggests, “You can use a daily trainer for everyday use but also rotate in a speedwork shoe for faster workouts or a trail shoe for off-road runs.” This means you can have a cushioned shoe for those long, easy runs, a lighter shoe for speedwork, and even a specialized shoe for adventure time. And IYKYK: it feels pretty awesome to have your own “super shoe” for race days, trail days, or speed workouts!

How Build Your Shoe Arsenal 

So, how do you start building your shoe rotation? Here how! 

1. Get Your Go-To Daily Trainer First:  Start with a reliable pair that you love for everyday runs. This is the shoe you’ll use the most, so take the time to get this one right. Visit your local specialty run shop; they’re here to help! 

2. Add Specific Shoes: Based on your training plan or goals, consider investing in a lighter shoe for speedwork and a more cushioned shoe for long runs. 

3. Consider Where You’ll Run: If you enjoy trail running, add a trail shoe to your collection. This will help you tackle different surfaces safely and effectively.

4. Plan Your Purchases: If buying multiple shoes at once feels overwhelming, take it slow. Purchase your daily trainer and then plan to add another shoe a few weeks later. This allows you to break in the new pair before the current pair is ready for retirement. 

5. Listen to Your Feet: Pay attention to how your body feels with different shoes. This can guide your choices for future shoe purchases, and help you find the perfect mix for your running style.

A Fun and Fresh Running Experience

Incorporating a shoe rotation into your running routine is not just about prolonging the life of your footwear; it’s about enhancing your overall running experience. And, as all of our local shop pros wisely reminded: don’t wait until it’s too late to retire your shoes. Once the outsoles and foam break down, you’re setting yourself up for running-related injuries. 

Treat your feet to a little variety by mixing up your shoes as well as the surfaces you run on. You’ll keep things interesting and give your body and brain the experiences to keep running fun and injury-free. 

Going Bananas, Y’all! Dole Food Company Joins 20^th Anniversary Celebration

FOR IMMEDIATE RELEASE: 

July 23, 2024 

Charlotte — RunCharlotte and the Novant Health Charlotte Marathon announce an all-new partnership with Dole Food Company. Dole will be the exclusive banana provider for the 20^th anniversary running of the Novant Health Charlotte Marathon on Saturday, November 16.

RunCharlotte owns and produces six of Charlotte’s most well-known running events, including the Novant Health Charlotte Marathon, which celebrates its 20^th anniversary this fall. Throughout 2024 Dole is celebrating 125 years of legacy, growth, and innovation, since it first began farming the iconic yellow fruit that runners will enjoy at this year’s events. This new partnership allows both brands to celebrate these historic milestones with the Charlotte running community.   

“Runners naturally associate bananas with the finish line,” said Tim Rhodes, RunCharlotte President and Managing Partner of the Novant Health Charlotte Marathon. “It’s something so simple, but can you imagine an event without bananas?! We’re just so excited that Dole will be a part of this year’s Novant Health Charlotte Marathon weekend!”

As the official banana provider, runners can expect to see Bobby Banana, Dole’s 7-foot iconic mascot and ambassador of fun, celebrating and cheering them on. Dole team members and sponsored runners will also participate to increase awareness of the power of proper nutrition, produce consumption and physical activity in improving health and wellness in line with Dole’s mission to Make the World a Healthier Place. Bananas, well documented for both race performance and post-race recovery, will be handed out to runners throughout the event. 

“We are proud to sponsor the 2024 Charlotte Marathon, reflecting our strong ties to the local community,” said Xavier Roussel, Chief Marketing and Sustainability Officer at Dole. “Marathons are an achievement of body, spirit and mind and this event perfectly embodies Dole’s dedication to enhancing nutrition, health, and wellness while promoting an active lifestyle. By lending our name we are encouraging participants and the entire Charlotte community to embrace healthier living.”

About RunCharlotte and the Novant Health Charlotte Marathon 

RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide runners of all paces. Since 2005, the Novant Health Charlotte Marathon has capped the local road racing season. The event, its participants, and partners have contributed nearly $500,000 to support programs at Novant Health’s Hemby Children’s Hospital. November 16, 2024 marks the 20^th anniversary running of The Novant Health Registration is open for all events at: https://runsignup.com/Race/NC/Charlotte/CharlotteMarathon 

About Dole :

Dole is part of Dole plc, one of the world’s largest producers and marketers of high-quality fresh fruit and fresh vegetables. Dole is an industry leader in many of the products it sells, as well as in nutrition education. For more information, please visit www.dole.com.

Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459

Beat the Heat: Workouts for When It’s Just Too Hot Outside

If you’re reading this when we published, you’re well aware we’ve got more than just a few weeks of hot weather in the forecast. As temperatures stay on the toasty side, many of us may struggle to maintain our running routine. The heat can make outdoor running not just uncomfortable, but potentially dangerous for some folks. 

No matter what your reasons for seeking an alternative workout, there are plenty of ways to stay – or get on a schedule – that’ll have you on target for fall. Check out a couple we like to add to our workout week! 

Indoor Treadmill Intervals

If you can stand running in one place, treadmill workouts can be highly effective for maintaining or even building cardio fitness. Here are some specific workouts to try:

– Hill intervals: Set the treadmill incline to 4-8% and alternate between 1-minute uphill runs and 1-minute recovery jogs at 0% incline. Repeat for 20-30 minutes.

– Speed work: After a 10-minute warm-up, alternate between 30 seconds at your 5K race pace and 90 seconds of easy jogging. Repeat 8-10 times, then cool down.

– Tempo runs: Maintain a “comfortably hard” pace (about 80% of max effort) for 20-30 minutes after a proper warm-up.

Pro tip: Use a fan and stay well-hydrated to prevent overheating.

Pool Running

This may give some runners the post-injury recovery vibes, but water workouts provide excellent resistance while keeping you cool. Try these variations:

– Deep water running: Wear a flotation belt and mimic your running form in deep water. Start with 20-30 minutes and gradually increase duration.

– Shallow water running: In waist-deep water, run from one end of the pool to the other. Focus on high knees and powerful arm movements.

– Aqua jogging intervals: Alternate between 1 minute of hard effort and 1 minute of easy effort for 20-30 minutes.

Remember to maintain good form: keep your body upright, hands cupped, and engage your core.

Low-Impact Cross-Training

These activities maintain running fitness using machines that you can generally find in most gyms or fitness centers:

– Cycling: Try a 45-minute session alternating between 5 minutes at a moderate pace and 2 minutes at a high intensity.

– Elliptical machine: Mimic running workouts by including intervals and resistance changes. A 30-45 minute session can be very effective.

– Rowing: Start with a 5-minute warm-up, then do 4 sets of 5-minute intervals at a challenging pace, with 2-minute rest periods between sets.

These exercises engage different muscle groups, which can help prevent common overuse injuries. 

High-Intensity Interval Training (HIIT)

No pool, no fitness center? No worries. You can rock a HIIT workout to boost cardio fitness – fast. Here’s a sample 20-minute workout:

– Warm up for 5 minutes (think: jumping jacks, high knees, running in place, etc. 

– Perform each of the exercises below for 40 seconds, followed by 20 seconds of rest:

  1. Burpees

  2. Mountain climbers

  3. Jump squats

  4. High knees

  5. Plank jacks

– Repeat the circuit 3 times

– Cool down for 5 minutes

Pro tip: focus on proper form to prevent injury, and modify exercises as needed.

Stair Climbing

Stair climbing provides an excellent cardio workout, and strengthens leg muscles. Try these workouts:

– On a stair machine: After a 5-minute warm-up, alternate between 1 minute at a challenging pace and 1 minute at an easy pace. Repeat for 20-30 minutes.

– In a building or at your apartment complex: Find a stairwell with 2 to 5 floors. Run up at a challenging pace, then walk down to recover. Repeat 5-10 times.

– Mix it up: Every other rep, do 10 squat jumps or lunges to add intensity and variety. 

Pro tip: Remember to land softly on your midfoot or forefoot to reduce impact on your joints.

Dr. Keith Anderson is medical director of the Novant Health Charlotte Marathon. He’s also an experienced runner, multisport athlete, Ironman™ finisher, and a family medicine and sports medicine physician at Novant Health. He says one of the keys to exercising in this weather is making sure you’re well-hydrated before your workout. Translation: make sure you’re drinking plenty of liquids every day, and drinking another bottle or two of water or Gatorade the day before a big workout.  

For all these workouts, it’s crucial to start with a proper warm-up, and listen to your body during your workout. If you’re new to any of these exercises, start slowly and gradually increase intensity and duration. While these are great alternatives to running in hot weather, they can also be valuable additions to your regular training routine for improved overall fitness and performance.